Dumbbell press

Purpose

• vertical press with freedom of movement for optimal shoulder positioning
• excellent deltoid builder with more range of motion than barbell
• allows for leg drive to boost reps and total workload

Execution

Stand with feet shoulder-width apart, core braced. Hold dumbbells at shoulder height with palms facing forward or slightly angled inward (neutral grip). Position elbows slightly in front of the body.

• press the dumbbells overhead, allowing them to move in a slight arc
• at the top, the dumbbells should be positioned directly over the shoulders
• lower the weights with control back to shoulder level
• keep a slight bend in the knees throughout the movement
• maintain a neutral spine position

When the weight gets heavy, use leg drive by slightly dipping at the knees and explosively extending to help drive the dumbbells up. When fatigue sets in, use a controlled push press to bang out extra reps.