Standing Dumbbell Military Press

Standing Dumbbell Military Press Basics

Primary muscles worked: Shoulders

Synergist Muscles: Triceps

Mechanics: Isolation

Equipment: Dumbbells

How To Perform The Standing Dumbbell Military Press

• First, grab a pair of dumbbells and lift them up to shoulder level with your palms facing away from the body. Your elbows should be tight to your body with your forearms directly under the dumbbell handles.
• Now, push the weights upward by straightening out your arms.
• Continue contracting your deltoids until your arms are fully extended.
• After that, bring the weights down so that your upper arms are 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.

Standing Dumbbell Military Press Tips

• For safety reasons, it is highly advised to not go below the 90 degree angle, especially for individuals with rotator cuff injury.
• Ensure that your back remains in a neutral position when performing the dumbbell military press. Leaning to far forward or to far backward can result in increased pressure on the spine which may lead to injury.

Standing Dumbbell Military Press and Sports 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 dumbbell shoulder press is a great exercise, another shoulder exercise should be added to the routine to focus more on the posterior deltoid.