by When it comes to dumbbell or upper body exercises, we must first get rid of the notion that women shouldn’t do it, as it will end up giving them a bulky, Hulk-like look. Well, that’s not the case! Women need to enjoy muscle-building exercises just as much as men to build upper body strength, which will eventually give full-body strength and posture. One of these exercises is the dumbbell overhead and shoulder press. Let’s take a look at how to properly perform an overhead and shoulder press.
The shoulder press and overhead press are great exercises that target the shoulders, upper back, and arms. These exercises are effective for building upper body strength and muscles, improving posture, and increasing shoulder stability.
How to do a dumbbell shoulder press?
The shoulder press is an exercise that primarily targets the shoulders, with some secondary activation of the triceps and upper back. Here are the steps to perform a shoulder press:
1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder height. Your palms should face 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 to shoulder height.
4. Repeat for the desired number of repetitions.
How to do a dumbbell overhead press?
The overhead press is similar to the shoulder press, but involves pressing the weights directly overhead, rather than in front of your body. This exercise targets the same muscles as the shoulder press, but also engages your core and lower body for stability. Here’s how to perform 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 face in and your elbows should be bent at a 90 degree angle.
2. Engage your core and press the dumbbells directly overhead, fully extending your arms. Keep your shoulders down and away from your ears.
3. As you push the dumbbells up, lean back slightly and push your hips forward to engage your core for balance.
4. Pause at the top of the movement, then slowly lower the dumbbells to shoulder height.
5. Repeat for the desired number of repetitions.
Tips to maximize your results:
1. Start with light weights and focus on proper form. As you become more comfortable with the exercises, gradually increase the weight.
2. Keep your core contracted throughout the movement to help stabilize your body and prevent injury.
3. Do not arch your back or raise your shoulders as you lift the weights overhead. Keep your movements controlled and smooth.
4. Inhale as you lower the weights and exhale as you push them overhead.
5. Incorporate overhead and shoulder presses into your regular strength training routine, aiming to perform the exercises 1-2 times per week.
