Tenglow
Upper body
How to do the dumbbell shoulder press
The dumbbell shoulder press has you push weights from ear height to overhead, mainly working the shoulders with help from the triceps and upper chest.
How do you do it?
- Hold a dumbbell in each hand at ear height, palms facing forward.
- Stand tall with your abs tight and ribs down.
- Press the weights straight overhead.
- Stop when your arms are straight without locking hard.
- Lower slowly back to ear height.
Breathing: Breathe out as you press up, and breathe in as you lower.
What are the common mistakes?
- Arching your lower back as you press. Squeeze your abs and glutes and keep your ribs down.
- Pressing the weights forward in front of you. Push straight up so they end above your shoulders.
How can I make it easier or harder?
Easier
Lighter weights, seated
Harder
Heavier weights, slow lowering
How does it work in Tenglow?
You need dumbbells for this main-block move, and you can log the weight you used. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, with an easier and a harder option shown.
Choose a lighter weight if your back arches, and stop if you feel a pinch in your shoulder. This is general fitness information, not medical advice.
Questions about the dumbbell shoulder press
Can I do a shoulder press seated?
Yes. Sitting on a chair with a back support is a common way to do it, and it reduces the urge to arch your back. The app lists seated as the easier option. Keep your feet flat and your ribs down.
How heavy should the dumbbells be?
Choose weights you can press smoothly for the whole interval without arching your back. The last reps should feel hard but still controlled. Log the weight in the app so you can compare next time.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).