Looking to lose weight? Try our FREE Calorie Counter »  |  Log In
Articles Fitness Nutrition

Effective Exercises: Shoulder Presses with Dumbbells

Dumbbells are a great exercise tool that can help you tone your entire body. Shoulder presses with dumbbells are great exercises to shape your shoulders and define your upper back. Follow these guidelines to do them correctly.

How to do a Shoulder Press

Begin by using light weights. They should challenge your muscles while allowing you to still have control over each movement. Stand with your feet hip-width apart. Holding a dumbbell in each hand, bend your arms so that the dumbbells are near your shoulders. Your palms should face away from you. Slowly extend your arms overhead, and then lower the dumbbells back to your shoulders. Do 3 sets of 8 repetitions. As you grow stronger, you can increase the weight of the dumbbells. Avoid using weights that are too heavy, as you could be injured.

Variations

Add squats to the exercise. As you do the shoulder press, lower your body as though you were going to sit in a chair. Keep the muscles in your buttocks tight and push your weight through your feet as you rise up. With each squat, extend your arms for the shoulder press, and as you rise from the squat, lower your arms. Combining the two exercises tones both your upper and lower body.

Walk between shoulder presses. You will burn extra calories by holding the dumbbells as you walk. Occasionally stop your walk to perform a set of shoulder presses, and then resume your walk.

You can also perform the exercise on a stability ball. This will strengthen your core as you tone your shoulders

Article Comments