This compound movement works your shoulders while also engaging your triceps.
- +Works the shoulders and triceps
- +Improves upper body strength
- +Can be done seated or standing for variation
- –Risk of shoulder injury if done incorrectly
- –Not suitable for people with shoulder issues
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit tall on a bench (or stand), feet planted, core braced, chest up
- Hold dumbbells at shoulder height, wrists straight, palms facing forward or neutral
- Keep elbows slightly in front of your torso, not flared straight out
- Inhale, then press the dumbbells up until arms are almost straight, biceps near ears
- Exhale as you finish the press; avoid shrugging shoulders up
- Lower slowly to shoulder height, keeping control and tension
- Keep ribs down and don’t overarch your lower back; squeeze glutes to stabilize