Exercise description of the standing db military press.  Learn about the standing db military press with videos, pictures, and other information.  Also learn how the standing db military press improves sport performance.

Primary muscles worked:  Shoulders

Secondary Muscles:  Triceps

Mechanics:  Isolation

Equipment:  Dumbbells

How to perform the exercise:  The standing dumbbell military press is performed in the following manner.  First grab a pair of dumbbells and lift them up to shoulder level with palms facing away from the body.  To begin the actual lifting portion of the standing dumbbell military press, push the weights of the head and bring them together at the top.  After that, bring the weights down so the upper arm is parallel with the floor.  This will create a 90 degree angle at the elbow.  From this position, you may repeat another repetition of the standing dumbbell military press.  For safety reasons, it is highly advised to not go below the 90 degree angle, especially for individuals with rotator cuff injury.

Spotting the exercise:  In order to spot the standing dumbbell military press, the spotter must stand behind the lifter.  Since the weight is being pressed over the head, a step or box may be needed so that the spotter can safely guide the athlete through the full range of motion.  If the athlete begins to struggle, the spotter will assist with upward force on the wrists.

Sport specific application:  The standing dumbbell military press is high applicable in overhead sports where an athlete requires dynamic shoulder strength and power.  As a sport specific transitional skill, the standing dumbbell military press motion can be seen as setting in volleyball and the shot put in track and field.  Even though the standing dumbell shoulder press is a great exercise, another shoulder exercise should be added to the routine to focus more on the posterior deltoid.