Fysiqal

Vertical Push · Beginner

Dumbbell Shoulder Press

Compound vertical push exercise using dumbbell.
Dumbbell Shoulder Press demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Dumbbell Shoulder Press

Cues reviewed by Kwabena Osei on

Setup

Dumbbells at shoulder height, palms facing forward (or slightly angled in a semi-neutral position), standing or seated with back support.

  1. Press both dumbbells straight overhead until your arms are fully extended, without letting them drift forward or clang together at the top.

  2. Keep the upper-arm angle at roughly 90 degrees or higher at the bottom of each rep -- don't let the dumbbells drop well below shoulder height on the descent.

  3. Lower under control back to the start.

Common mistakes

  • Arching the lower back to press the weight up, especially when standing, instead of keeping a braced, neutral spine.

  • Letting one arm lead the press more than the other, causing uneven bar-path/timing between sides.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis); Supraspinatus (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis)

  • Scapula elevationsecondary action

    Trapezius (synergist, moderate emphasis); Serratus anterior (synergist, moderate emphasis)

  • Shoulder adductionsecondary action

    Medial deltoid (stabilizer, low emphasis); Infraspinatus (stabilizer, low emphasis); Subscapularis (stabilizer, low emphasis)

  • Scapula upward rotationsecondary action

    Serratus anterior (prime mover, moderate emphasis); Trapezius (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.