Dumbbell Press

Target Muscles
Anterior and medial deltoids, upper pectomlis major.
Also used Triceps, Shoulder girdle muscles (trapezius, supraspinatus).


Starting Position
Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench.
Hold a pair of dumbbells, hands facing forwards, level with your shoulders.
The Movement
Press the dumbbells upwards and inwards until they almost touch over your head.
Straighten your arms but do not lock out
your elbows. Hold momentarily.
Lower the dumbbells slowly back to the
starting position.
Tips
Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back.
Hold your abdominal muscles taut to help stabilise your spine or, if you are using a very heavy weight, wear a weightlifting belt.
Lower the dumbbells until they touch your shoulders - don't shorten the movement