Dumbbell Shoulder Press
Also known as: Dumbbell Press, Dumbbell Overhead Press, Overhead Press
Muscles worked: Front Delt, Middle Delt, Rear Delt, Triceps
How to do it
- 1
Sit on a bench with back support; feet flat and stable.
- 2
Hold a dumbbell in each hand at shoulder height, palms forward, wrists neutral.
- 3
Squeeze shoulder blades lightly back/down, ribs down, core braced.
- 4
Inhale, then press the dumbbells upward in a slight arc until arms are almost straight.
- 5
Lower the dumbbells under control back to shoulder height—forearms stay vertical.
- 6
Pause briefly, keep tension, repeat for reps without bouncing at the bottom.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Dumbbell Shoulder Press FAQ
What muscles does the Dumbbell Shoulder Press work?
The Dumbbell Shoulder Press primarily works the Front Delt, with the Middle Delt, Rear Delt, Triceps assisting.
What are the best sets and reps for the Dumbbell Shoulder Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Dumbbell Shoulder Press?
There is no single number: a good Dumbbell Shoulder Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Dumbbell Shoulder Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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