Done correctly, a dumbbell press works your chest, shoulders and triceps, with some minor support from your core muscles. Done incorrectly, a dumbbell press can lead to rotator cuff problems, torn pectorals and even wrist strain. One of the first things to do is make sure you’re lifting the right amount of weight. If you can’t complete at least eight repetitions with good form, put those dumbbells down right now and switch to something lighter.
Step 1
Keep the dumbbells close to your body as you sit down on the weight bench. If you’re looking for an extra core workout, you can also do dumbbell presses on a stability ball -- but you should practice assuming the press position on the ball without weights before you do it with dumbbells.
Step 2
Lie back on the bench -- or ball -- and use your knees, if necessary, to help you swing the weights up into press position. Your elbows should be bent at 90 degrees and level with your shoulders, palms facing toward your feet. Make sure the dumbbells are level; if you can’t keep them level, they’re probably too heavy for you.
Step 3
Press the dumbbells straight up and slightly in, so your arms end up extended straight over your chest. Look straight up; if the dumbbells are in your direct line of sight, they’re too far over your head. And if you feel like the weights are dragging down toward your feet, they’re probably too far down toward your ribs.
Step 4
Lower the dumbbells down and slightly out, until you’re back in the starting position.
Tips and Warnings
- You can either let your legs hang off either side of the weight bench, feet resting on the floor, or bend your knees and hips, resting both feet flat on the bench. In either case, squeeze your abs throughout the lift to keep your lower back from arching. If you're training for a sport that requires an increased range of motion, you can prepare yourself by using a longer range of motion during dumbbell presses, letting your elbows drop beneath your shoulders. But a more conservative approach -- stopping when your elbows are level with or just below your shoulders -- is appropriate if you have shoulder instability or simply no need to train a wider range of motion.
- Always consult a physician before beginning a new exercise program.
Things You'll Need
- Dumbbells
- Weight bench or stability ball
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