When it comes to dumbbell or upper body exercises, we first need to get rid of the notion that women shouldn’t do them because it will make them look bulky like Hulk. Well, it isn’t! Women need to engage in muscle building exercises like men to strengthen their upper body which will ultimately provide strength and posture to the entire body. One such exercise is the shoulder and upper back press using dumbbells. Let’s take a look at how to properly perform shoulder and overhead presses.
Shoulder and overhead presses are great exercises that target the shoulders, upper back and arms. These exercises are effective for building strength and muscles in the body upper bodyImprove posture, and increase shoulder stability.
How to do dumbbell shoulder press?
The shoulder press is an exercise that primarily targets the shoulders, with some secondary triceps activation and upper back. Here are the steps to perform the shoulder press:
1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder height. Your palms should be facing forward and your elbows should be bent at a 90 degree angle.
2. Engage your core and press the dumbbells overhead, fully extending your arms. Keep your shoulders down and away from your ears.
3. Pause at the top of the movement, then slowly lower the dumbbells back down to shoulder height.
4. Repeat for desired number of reps.
How to do dumbbell overhead press?
The overhead press is similar to the shoulder press, but it involves pressing the weight directly overhead instead of in front of your body. This exercise targets the same muscles that do shoulder presses, but also sets the core and lower body for stability. Here’s how to do an overhead press:
1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder height. Your palms should be facing in and your elbows should be bent at a 90 degree angle.
2. Engage your core and press the dumbbells straight overhead, fully extending your arms. Keep your shoulders down and away from your ears.
3. As you press the weight up, lean back slightly and drive your hips forward to engage your core and maintain balance.
4. Pause at the top of the movement, then slowly lower the dumbbells back down to shoulder height.
5. Repeat for desired number of reps.
Tips for maximizing your results:
1. Start with light weights and focus on proper form. As you become comfortable with the exercise, gradually increase the weight.
2. Engage your core throughout the movement to help stabilize your body and prevent injury,
3. Don’t arch your back or raise your shoulders as you press the weights upward. Keep your movements controlled and smooth.
4. Inhale as you lower the weights and exhale as you press them upwards.
5. Incorporate shoulder and overhead presses into your regular strength training routine, aiming to perform the exercises 1-2 times per week.