How Many Pounds Should I Dumbbell Shoulder Press?

The dumbbell shoulder press is a compound, multijoint movement that builds size and strength in the shoulders and upper body. The amount of weight you should dumbbell shoulder press varies considerably depending on your training experience, strength and goals. There is no set amount of weight that one should be able to overhead shoulder press.

Dumbbell Shoulder Press

Perform the dumbbell shoulder press in a seated or standing position. Beginners or individuals lifting heavier dumbbells should perform the exercise in the seated position with the back against the backrest of the chair or bench to avoid hyperextension of the spine. Sitting with your back straight, grasp a dumbbell in each hand with an overhand grip and lift them to shoulder height with your palms facing forward. Press your arms up until fully extended above your head, then slowly, with control, return to starting position and repeat.

Selecting a Weight

Individuals new to strength training should start out using light weight during the shoulder press until mastering proper technique. Select a weight that easily allows you to complete 15 repetitions for several sets. Once you have mastered proper technique, begin to select a weight that meets your training goals. Individuals looking to increase muscular endurance should select a weight that allows them to complete 15 or more repetitions per set. Select a weight in which muscle failure occurs between six and 12 repetitions during each of your sets to promote muscle hypertrophy or muscle growth. Increase muscle strength and power by selecting a weight in which failure occurs between two and six repetitions per set. As your strength increases, increase the amount of weight lifted so muscle failure is always reached during your desired repetition range.

Mounting and Dismounting with Heavy Dumbbells

As the weight of your dumbbells increases, it may be more difficult to lift the dumbbells up to starting position at shoulder height. Place the dumbbells on your knees while in the seated position. When ready to mount the dumbbells, kick up each knee rapidly to help bring the dumbbells to starting position. Use a spotter if necessary. After completing your set, lower the dumbbells first to your knees and then to the floor.

Spotting Techniques

Whenever performing overhead shoulder press using heavy dumbbells, have an experienced spotter available to help you in the event that premature exhaustion occurs. Your spotter should stand behind you with her hands positioned close to your wrists, but not touching them, in case you need support. The spotter should never aid the lifter by pushing up underneath the lifter's elbows. Always support at the wrists in case the wrists give out during the movement.