Dumbbell press seated or standing

As with any exercise using dumbbells, this is harder than using a barbell. Therefore, start by training with a barbell. The advantage of using dumbbells is that you can rotate them both at the bottom and at the top. Another good option is to alternate pressing the dumbbells.

In the dumbbell press, the medial deltoid works a bit more since the dumbbells are positioned (with proper technique) to the sides of the head at the bottom.

Nuances and Mistakes

1. If you rotate your hands so that your palms face each other at the bottom, more load will be placed on the anterior deltoid.

2. You can take a pause at the top, but there’s no need to pause at the bottom. As soon as you bring the dumbbells down, press them back up immediately. This is because all muscles reflexively aim to contract more strongly in response to stretching. If you pause at the bottom, this effect disappears.

3. You should lower the dumbbells sufficiently low, so that the ends touch your shoulders. And you should press all the way up. Remember, the greater the range of motion, the higher the efficiency.

4. Seated presses with back support are advisable for those with spinal issues. While this won't eliminate axial load through the spine, it at least helps to stabilize your back in a fixed position.

5. Alternating the press with each arm is great for beginners. This method is technically easier. However, it can be less convenient when using heavy weights.

6. As an alternative, you can use kettlebells instead of dumbbells. When using kettlebells, you can place them on your chest at the bottom (as kettlebell athletes do). This increases the range of motion and forces your shoulders to work harder.