Get Muscle Fast: Seated Dumbbell Shoulder Press

Written by Jeff Behar, MS, MBA

The Seated Dumbbell Shoulder Press develop the entire shoulder muscle group. john_baroud_shoulders The dumbbells allow for a greater freedom of movement than the Barbell Shoulder Press. This greater freedom of movement also increases shoulder muscle activation and can also be very useful for people with shoulder injuries since the dumbells are far less stressful to the shoulder joint.

- A Basic Compound Movement

Like the standing version, the Seated Dumbbell Shoulder Presse is a basic compound exercise (involves two or more joint movements) that require muscles on both sides of the shoulder joint to fire, but they primarily recruit the anterior (front) deltoids.

Target Muscles used when Performing the Deltoid, Anterior Synergist Muscles used when Performing the Deltoid, Lateral Supraspinatus Triceps Brachii Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Pectoralis Major, Clavicular Dynamic Stabilizers used when Performing the Triceps, Long Head Biceps Brachii Stabilizers used when Performing the Trapezius, Upper Levator Scapulae Form The Seated Dumbbell Shoulder Press can be done using an adjustable incline bench set to just under 90 degrees or using the seat of a preacher bench with your back against the pad (you will be facing the other way and the pad should be just above the small of your back).Hold one dumbbell in each hand at shoulder height using a pronated grip, with the elbows pointed downward and to the sides. In this ready position, inhale.Exhale as you drive both dumbbells overhead in a slight arc until the elbows are fully extended. Keep the head upright and in a neutral position. At no time should you bend it forward.Do not crack them together and do not lock your elbows out (this will keep tension on the delts).Slowly lower the dumbbells to the starting position while inhaling.Repeat.
Tips

Keep your pinkies higher than your thumbs throughout the movement. This will mean tipping the dumbells slightly down and in towards your head as though pouring water on yourself. This will increase the tension in the deltoids.

Common Errors when Performing the

The following errors are potentially dangerous and can result in injury. Avoid them at all costs.

Leaning back. When the weight starts to get heavy, many people have a tendency to lean back, in effect turning the exercise into an incline press with no back support. This reduces the effectiveness of the exercise as well as placing an unnecessary strain on the lower back.Not wearing a lifting belt. This places an unnecessary strain on the lower back.
Possible Injuries when Performing the

Incorrect form may lead to multiple types of injuries including:

torn ligaments/tendons in shoulders.back injuries.
Variations The seated dumbbell oshoulder press has several variations. Variation exercises are exercises intended to work different subgroups of muscles, or work the same muscles in slightly different ways.

All of these shoulder exercises can be performed either seated or standing. With seated shoulder press exercises you will be able to handle more weight if you lean back against a pad. With a standing or seated unsupported shoulder press you'll need more muscles for stabilization, and the extra work will demand lighter weights. Try these variations of the dumbbell overhead press.

Alternating unilateral dumbbell shoulder press - Set up like a bilateral, except that you raise and lower one dumbbell, then the other.Unilateral dumbbell shoulder press - Do all of your reps on one arm, then the other.Top hold dumbbell shoulder press - Extend both dumbbells overhead. Hold one there while you bring one down and then back up. Hold that dumbbell overhead while you bring the other down and then up.About the Author Jeff Behar

Jeff Behar, MS, MBAJeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, weightlifting, nutrition, weight loss, cancer, disease prevention, heart health, alzheimers, anti aging and alternative medicine. Jeff Behar's work also often appears in several of the major health and fitness newsletters, health and fitness magazines and health, fitness and weight loss websites. Jeff Behar is also the CEO of MuscleMagFitness.com, and MyBestHealthPortal.com; two very popular health, fitness, nutrition and anti aging web sites.

< Prev Next >[ Back ] Contact Our News Editors For any corrections of factual information, or to contact the editors please use our feedback form.Please send any medical, health, fitness or anti-aging news press releases to: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it Back to Front Page
List of all Health and Medical Sections
Anti agingAnti agingAnti aging: MenAnti aging: WomenBaby BoomersCosmetic SurgeryMedicineCancerDiseases and ConditionsHeart HealthHealth and MedicalMental HealthMind, Body, SpiritNatural Medicine/Natural HealingNutritionGeneral Nutrition ArticlesHealthy EatingLatest Health and Medicine StudiesNutrition BasicsVitamins and SupplementsWeight ManagementFitnessFitness and ExercisesBodybuildingTraining and FitnessMMF RSS FeedsSelect RSS FeedAll News FeedsAnti-agingCancerDiseases and ConditionsHealth and MedicineHerbal RemediesNutrition and DietsTraining and Fitness RSS 0.91

Add Feeds to your SiteAbout RSS FeedsLocal Guides All Local Guides
Alabama
Alaska
Arizona
Arkansas
California
Colorado
Connecticut
DC
Delaware
Florida
Georgia
Hawaii
Idaho
Illinois
Indiana
Iowa
Kansas
Kentucky
Louisiana
Maine
Maryland
Massachusetts
Michigan
Minnesota
Mississippi
Missouri
Montana
Nebraska
Nevada
New Hampshire
New Jersey
New Mexico
New York
North Carolina
North Dakota
Ohio
Oklahoma
Oregon
Pennsylvania
Rhode Island
South Carolina
South Dakota
Tennessee
Texas
Utah
Vermont
Virginia
Washington
West Virginia
Wisconsin
Wyoming
Partners Advertisement

Sponsors

Get Muscle Fast

Monday, February 20, 2012

Seated Dumbbell Shoulder Press

No comments:

Post a Comment