If you
want bigger, wider shoulders, you
do shoulder presses, right? And the
standard Dumbell Shoulder Press is
one of the most common shoulder exercises
you see done in the gym.
The
only problem is, it's also an exercise
that can be very easily done wrong...not
necessarily wrong in a way that's
going to hurt you...wrong in a way
that turns it into a tricep exercise
with the shoulders being involved
to a far lesser degree than you think
they are.
So
let's get started with optimizing
your form for the Dumbell Shoulder
Press...
Tip #1 - Lighten
Up The Weight
Get
a pair of dumbells that are about
25% lighter than what you normally
use for a set of 8 to 10 reps.
It's
easier to shorten the range of motion
and try to use as much weight as you
can in an effort to to load the shoulders.
That
reasoning, unfortunately, doesn't
hold up when it comes to shoulder
MUSCLE development. The deltoids don't
respond well to that kind of training.
Like the biceps, they respond best
to tight form and more moderate weights.
I
know this speaking from experience...my
shoulders are one my toughest bodyparts
to develop and build strength in.
When I step back the weight and focus
on form, I always get better results.
Tip #2 - Use a Preacher
Bench
Get
yourself to the Preacher Bench. You're
going to use THAT instead of the normal
shoulder press bench that has a vertical
back. Set the pad of the preacher
bench so that it contacts you in the
mid-back area when you sit on the
bench facing away from the pad. This
is going to be your back support.
I
find this works MUCH better than using
a vertical back bench because this
gives you lower back support where
and when you need it. It allows for
a more natural spinal position during
the movement, which will automatically
help you perform the exercise better.
If
you don't have a Preacher bench, there
are ways around it (such bracing back
against a bar set in the power rack
and up against the rack uprights).
Tip #3 - Getting the
Dumbells Into Position
To
get the dumbells into position for
the press, there are a few ways to
do it. I find for me, the best way
is to start with the dumbells on the
floor in front of the bench, lean
forward and grab both, coming up off
the seat.
Then
in one powerful movement, I pull the
dumbells off the floor and up and
back into the bottom position of the
press. This is shown best in the video.
When
you get the dumbells up and into position,
make sure you have a slight arch in
your lower back and your core is tight.
This is the best position for your
lower back to be in as it means the
lumbar muscles are tight and engaged
and able to protect your lower back.
Tip
#4 - Dig Your Heels In
Keep
your core tight and actively dig your
feet/heels into the floor and push
your hips backwards using power from
the legs. This helps engage the core
and solidify your base of support.
If
your legs aren't locked in, you will
be losing power and core stability
so keep that tension on at all times
and DO NOT flail your feet around
in attempt to fight a hard rep - it
won't work.
Full
range of motion in the dumbell shoulder
press is with the dumbells touching
the shoulders (not resting, touching).
The reason most people don't like
to go down this far is that it's hard...which
means they can't use as much weight
to impress other people at the gym.
You
can always tell how serious people
are about shoulder development by
the range of motion they use on dumbell
shoulder presses.
Tip #5 - Range of Motion
This
is the BIGGEST single error people
make on the dumbell shoulder press...short
range of motion.
If
your range motion starts here...
...you
will NEVER achieve the shoulder development
you want. Your triceps will get bigger
and stronger but your shoulders, not
so much.
That
is a picture of the HALFWAY point
of the range of motion of the Dumbell
Shoulder Press and should NOT be your
start position.
Tip #6 - Tilt The Dumbells
Down and In
Imagine
as though the dumbells are pitchers
and you're pouring water on your head,
especially as you come to the top
of the movement. This will help keep
tension on the deltoids.
Tip #7 - Don't Bang The Dumbells Together
This
will immediately take tension of the
shoulder muscles and put it on the
shoulder joints. Also, it's annoying.
If you want to draw attention to yourself,
just scream really loud.
Tip #8 - Meet The Dumbells
on the Way Down
This
is one is a KEY tip to maximizing
the tension on the shoulders. As you're
lowering the dumbells, imagine as
though you're trying to get your shoulders
to meet the dumbells as they're coming
down.
You
can also accomplish this by breathing
IN deeply and puffing your chest out
to meet the dumbells as well.
This
helps keep tension on the shoulder
muscles during the negative phase
of the movement when the body's tendency
is to take the tension on the triceps.
It's
similar to a shrug...and it's important
that you do this only on the way DOWN,
not on the way up. If you do it on
the way up, you actually take tension
off the shoulders and put more on
the traps and triceps.
Once
the dumbells get to the bottom, then
let your shoulders come down from
the shrug. At that point, you'll be
starting from a dead stop, delts under
tension.
Tip #9 - Breathing
Hold
your breath briefly at the bottom,
to maximize core stability. As you
pass the sticking point, then you
can exhale. Breathe in on the way
down, puffing out the chest and bringing
the shoulders up to meet the dumbells.
The End
When
you've completed your set, let the
dumbells down to arms-length then
set them down on the floor in front
of you so you're ready for the next
set.
Put
all the these tips together into your
next set of dumbell shoulder presses
and I guarantee you will get more
out of them than you ever have previously.
You
will build wider, stronger, more developed
shoulders faster when you put these
tips to work.