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Today I'm going to show you the seated shoulder press with dumbbells. This exercise is an excellent way for beginners to develop power shoulders and overall upper body strength. Some of the benefits of the exercise include:
- strong shoulders
- strong biceps
- strong core
How To Do The Shoulder Press With Dumbbells
You'll need a pair of dumbbells and a chair or bench for this exercise. The first thing that you need to do is warm up, so start of with light weight dumbbells. Sit up straight with you feet placed shoulder width apart. Raise the dumbbells up to your shoulders. Your palms should be facing forward. Use your shoulder muscles to press the weights above your head. Hold for a two second count then return to your starting position. That's one repetition. Repeat this nine more time to complete the warm up set.
Now grab a pair of heavier dumbbells. If your goal is to build massive shoulder muscles you want to go for lower reps (4-6) with heavier weights (five sets total); if you want to tone up, do use lighter weights and increase the repetitions (10 -15 reps for three sets). Strength trainers should increase the weights by five to ten pounds every week while keeping the number of reps and sets the same.
The overhead press with dumbbells (or dumbbell shoulder press) - as this exercise is also called - is a good way for beginners to get a feel for pressing weight overhead. Once you become stronger you can graduate to the barbell shoulder press. Another great thing about the shoulder press with dumbbells exercise is that it forces both shoulders to carry their own weight. Muscles don't always develop at the same pace, dumbbell exercises allow the weaker muscles to work much harder than they would if the stronger muscles were taking up most of the slack.
The dumbbell shoulder press will have carryover benefits to other exercises including the bench press and dips. When you're lifting heavy dumbbells you'll also stimulate growth hormone production which will be used by muscles throughout your body thereby creating overall muscular development.
You have to choose the direction you want to take in life, to become better or just stay the same. Since you're reading this article, you obviously want to become stronger and healthier. Make good use of it. Now is the time.
"Great Chest and Whole Body Workouts: How To Do The Shoulder Press With Dumbbells" copyright 2011 Great Chest Workouts. All Rights Reserved.
