Standing Dumbbell Military Press

The standing dumbbell military press is a compound exercise that targets the deltoid muscles of the shoulders. It's an effective way to build shoulder strength and stability. Here's a step-by-step guide on how to perform the standing dumbbell military press:

Muscles Targeted:

• Primary: Deltoids (shoulders)
• Secondary: Triceps, upper back muscles

Equipment Needed:

• Dumbbells

Steps:

1. Set Up:

• Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be bent, and the dumbbells should be at ear level.

1. Posture:

• Maintain a straight back, engage your core, and ensure your shoulders are pulled back.
• Keep your head in a neutral position, looking straight ahead.

1. Grip:

• Hold the dumbbells with an overhand grip, palms facing forward. Your grip should be firm, and the dumbbells should be aligned with your wrists.

1. Pressing Movement:

• Inhale and brace your core.
• Exhale as you press the dumbbells overhead by fully extending your arms. Your biceps should be close to your ears at the top of the movement.

1. Lockout:

• Lock out your elbows at the top of the movement without hyperextending. Ensure that your shoulders are down, not hunched up towards your ears.

1. Lowering Phase:

• Inhale and slowly lower the dumbbells back to the starting position. Control the descent to engage the muscles effectively.

1. Repetition:

• Perform the desired number of repetitions. Focus on a smooth and controlled motion.

1. Stability:

• Maintain stability by keeping your feet planted on the ground and your core engaged throughout the exercise.

1. Finishing:

• Once you've completed the set, lower the dumbbells to your sides.

Tips:

• Choose a weight that challenges you but allows you to maintain proper form.
• Avoid using momentum to lift the dumbbells; focus on controlled movements.
• Ensure that both arms move simultaneously and that the dumbbells move in a straight line.
• If you experience discomfort or pain, reassess your form and consider using a lighter weight.

As always, consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing conditions or concerns.