March 19, 2023 3 min read
When it comes to building strength and gaining muscle mass, the overhead press is one of the best exercises you can do. The shoulder press, or military press as some refer to it, works your entire upper body in one swift movement, which makes it an ideal choice for those looking to get the most out of their workout in a short amount of time. Doing this exercise with free weights such as dumbbells will help you to engage stabilizing muscles that you wouldn’t be able to using a machine.Shop The Collection: Smith Machines
Using dumbbells for your overhead press exercises has a number of advantages over using machines or other equipment. For starters, they allow you to focus on the specific muscles you are trying to work without having to worry about the machine moving around while you lift. This makes it easier to keep form and posture while performing the exercise, which will result in greater gains.Shop The Gear: Altas M810 All-in-One Functional Smith Trainer, $3,649.99 USD
Dumbbells also allow you to use both hands independently, which can help you even out any imbalances between the two sides of your body. If you are stronger on one side than the other, you can adjust the weights accordingly, allowing you to target the weaker side more effectively. Additionally, the weight of the dumbbells can be adjusted depending on the difficulty level of the exercise, making them a great option for both beginners and advanced lifters alike.Shop The Collection: Dumbbells
The overhead press primarily targets the deltoids, which are the muscles located on the top of the shoulders. It also works the triceps and the trapezius, which are the muscles responsible for controlling the shoulder blades. Additionally, it requires the use of stabilizing muscles throughout the core and lower body to keep the body stable during the exercise.Shop The Gear: CAP Barbell Rubber Hex Dumbbells, from $5.99 USD
Form and posture are absolutely essential when performing any overhead press exercise, as improper form can lead to injury and ineffective results. To begin, start with your feet shoulder-width apart and your knees slightly bent. Grip the dumbbells firmly with an overhand grip and hold them at shoulder height, elbows pointing down and outward. From here, exhale as you press the weights straight up above your head, being sure to keep your back straight and your core engaged. Once the dumbbells are fully extended overhead, pause briefly before slowly lowering them back to the starting position.
It is important to remember that safety must always come first when performing any exercise. Before beginning, make sure you are using appropriate weights for your strength level and that your form and posture are correct. Additionally, be sure to warm up properly before exercising, as this will help prevent injury and improve performance. Finally, listen to your body and stop if you experience any pain or discomfort.
Overall, the overhead press is an excellent exercise for building strength and muscle mass, and using dumbbells for the exercise has a number of advantages. Not only does it allow you to focus on the specific muscles you are targeting, but it also allows you to use both hands independently, adjust the weight according to your strength level, and help even out any imbalances. However, it is important to remember to practice good form and posture, as well as to warm up properly before exercising. By following these tips, you can ensure that your overhead press exercises are safe and effective.