Shoulder Press

Dumbbell Shoulder PressEquipment Required: a pair of dumbbells, bench with back support (optional).


  1. Start by sitting on the bench (with back support).
  2. Grasp the dumbbells using an overhand grip.
  3. Hold the dumbbells above the shoulders slightly in front of you, pointing the elbows towards the floor.
  4. Push the dumbbells up and overhead so that the arms are fully extended.
  5. After a pause lower the weights to the starting position.

Key points to remember

  1. keep the abdominals tight and the lower back in a neutral position
  2. avoid locking the elbows when the arms are extended overhead


  1. This exercise can also be done sitting on a bench that does not have back support, though this is recommended. You can also perform this exercise standing.


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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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