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ShouldersDumbbellVertical push

Dumbbell Shoulder Press

Reviewed by Bryan Cortez, MS

Free arc, deep stretch — a friendlier overhead press for cranky shoulders.

Rep Sweet Spot
6-12
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Seated with back support, dumbbells at shoulder height, palms forward (or slightly in).

Execution

  • Press up and slightly together, stop just short of clanging the bells, lower to a full shoulder stretch under control.

Common Errors

  • Flaring the elbows straight out to the sides
  • Arching the lower back to press
  • Clanging the dumbbells overhead and losing tension
  • Half reps with no bottom stretch

No-Fly Zone

under 4 reps (heavy DBs are hard to clean into position safely)

Programming

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If it hurts

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The Evidence

Builds front/side delts and triceps. Does NOT isolate the side delts — raises do that.

SFR — 1.2

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.