How to perform Dumbbell Shoulder Press Parallel Grip with proper form
Starting Position
- Stance: Stand or sit on a bench with back support. Feet should be shoulder-width apart.
- Dumbbells: Hold a dumbbell in each hand with palms facing each other (parallel grip).
- Positioning: Raise the dumbbells to shoulder height, elbows bent at about 90 degrees, and keep wrists straight.
Execution
- Engage Core: Tighten your core to stabilize your spine.
- Press: Extend your arms upward, pushing the dumbbells straight above your head until arms are fully extended.
- Wrist Alignment: Ensure wrists remain directly above or slightly behind elbows throughout the movement.
- Control Descent: Lower the dumbbells back down to shoulder height in a controlled manner, maintaining elbow positioning.
Breathing
- Inhale while lowering the dumbbells.
- Exhale while pressing them up.
Tips for Proper Form
- Avoid Overarching Back: Maintain a neutral spine; avoid leaning back excessively.
- Elbow Movement: Keep elbows aligned with wrists; do not let them flare out too much.
- Head Position: Keep your head neutral, looking forward rather than up.
Common Mistakes to Avoid
- Using Momentum: Avoid swinging the dumbbells; rely on muscle strength.
- Incorrect Grip: Ensure grip is firm and aligned properly with forearms.
- Limited Range of Motion: Fully extend arms but not lock out elbows at the top.
Safety Precautions
- Use appropriate weights to avoid strain.
- If standing, consider a stable surface if you feel unstable.
- Stop if you experience any pain outside of normal muscle fatigue.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps