1. Define Your Deltoids With Dumbbells
Everyone dreams of having that perfectly sculpted physique. To achieve that perfection, however, target each muscle group separately, starting with the shoulders. Well-defined shoulders, or deltoids, call for working a variety of muscles. Performing dumbbell shoulder presses, however, works them all simultaneously. Begin your routine by stretching your shoulder muscles. Elongate one arm crosswise over your chest. Place your forearm in the curve of your elbow. Curl the bicep of your other arm and pull the extended arm towards you. Hold for 10 seconds before switching arms.
2. Man Versus Machine
Performing shoulder press exercises with dumbbells is more beneficial than using weight machines. Lifting weight from a standing or sitting position calls for strong legs and a strong center to maintain your balance. In the case of dumbbell shoulder presses, doing them while standing also "attacks" the center of your shoulder muscles, works the muscles in your front and middle deltoids, middle and upper back and your stomach. Dumbbells also provide a full range of motion when executing moves with heavy weight.
3. Proper Form Is Key
When it comes to exercising with free weights or dumbbells, it is all about form. Proper technique means the difference between going through the motions and seeing the fruits of your labor. Start out with light weights. This allows you to execute the shoulder press properly while strengthening the muscle group. Increase the dumbbell weight once you can perform the exercise with ease. A good rule of thumb is when your last repetition is as easy to do as your first one it is time for more weight.
4. Sitting Down on the Job
Use an incline bench or straight chair to perform seated dumbbell shoulder presses. Grip the dumbbells with your palms facing forward or toward each other. Sit up straight and plant your feet solidly on the floor as you lift or press the weights overhead. Bring the weights to shoulder height with their ends touching. Extend your elbows out. Bring the dumbbells slowly back to the starting position. For muscle strength, perform up to 3 sets of up to 8 repetitions; for endurance, perform up to 3 sets of up to 20 reps, and for muscle power, perform up to 3 sets of up to 5 repetitions. Take a one-minute rest after each set. Breathe out when extending the weights; breathe in when lowering them.
5. Stand Up to The Challenge
For variety, perform your dumbbell shoulder presses standing up. Begin with your feet shoulder width apart, head and back erect and soft (or bent) knees. Keep your abdominal muscles tight and your pectoral (chest) muscles relaxed. Use the same form and technique as when you perform the exercise from a seated position.
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