Overhead Dumbbell Press
Description
If you only have time for one shoulder exercise - the overhead dumbbell press is it. No other exercise even compares to the overhead dumbbell press when it comes to targeting the shoulders and stimulating the development of lean muscle. The overhead dumbbell press is classified as a compound, multi-joint movement. These types of exercises generally trigger a greater anabolic hormone response, which is beneficial for both muscle gain and fat loss.
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Execution
- Select appropriately weighted dumbbells, sit on an upright bench and rest the weights on your thighs.
- Initiate movement by kicking up one weight at a time to provide assistance in getting the weights up to starting position. Starting position has your arms at a 90 degree angle with wrists in alignment with your elbows.
- Exhale, extend your arms and drive the weights overhead. The finishing phase of the exercise has the weights making slight contact.
- Inhale and lower the weights back to the original starting position which has your arms at a 90 degree angle with your wrist and elbow aligned.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the overhead dumbbell press while standing instead of sitting on the upright bench is slightly more functional in the sense that it mimics day-to-day movements. This version also requires more stability so additional muscles - particularly those of the core - are recruited.
Arnold Shoulder Press
Description
Current governor and six time Mr. Olympia, Arnold Schwarzengger, used this variation of the shoulder press while training for his bodybuilding competitions - which is why it has been dubbed the “Arnold shoulder press”. The variation - which involves alternating the arm position to alternate muscular recruitment within the shoulder - is quite advanced and should be performed using lighter weights than you would normally use for a typical shoulder press.
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Execution
- Select appropriately weighted dumbbells and sit on an upright bench.
- Kick the dumbbells up to a position that has the palms facing the shoulders.
- Exhale, drive the weights overhead and gradually rotate the palms away from the body throughout the motion.
- Inhale and at a controlled speed, lower the weights back down while gradually turning the palms back inwards.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the Arnold shoulder press while in a standing position will draw additional recruitment from the core muscles to maintain the upright position.