The DB Shoulder Press is an mid-phase isotonic Vertical Push exercise with a moderate overhead range. This exercise is the Dumbbell variant of the Overhead Press , which makes it suitable for asymmetries if present. The independently loaded arms, involved Muscles and movement pattern may make this exercise relevant for the treatment of pathologies such as Scapular Dyskinesis , Rotator Cuff Tear / Tendinopathy , Glenohumeral Instability and Subacromial Impingement .
When compared to the barbell variation ( Overhead Press ) the use of dumbbells appears to increase muscle activity in the Deltoid at the expense of activity elsewhere, with variation between muscles and their fibres (SOURCE-1):
Anterior Fibres - 11% greater activity with DBs when seated, 15% greater when standing
Middle Fibres - 7% greater activity with DBs when standing only
Posterior Fibres - 24-25% greater activity with DBs seated and standing
Triceps Brachii - 39% lower activity with DBs when standing, although comparable activity between DBs and BB when seated
Biceps Brachii - 33% lower activity with DBs when seated, 16% lower when standing
Interestingly in terms of Strength as measured by 1 repetition maximums, the dumbbell variation appears inferior its barbell counterpart (SOURCE-1).
Starting Position:
Patient is seated on an upright bench so that their back is supported. A Dumbbell is held in each hand with palms facing forward ( Elbow - Pronation ) and positioned just lateral of The Shoulder Girdle s
The Shoulder Press is then performed by pressing the DBs towards the ceiling until the arms are straight and Deltoids approximate towards the Ears . The eccentric portion is performed by slowly returning the DBs to their starting position lateral of The Shoulder Girdles .
Standing- the same exercise can be progressed by removing the support of the bench. As a general trend, standing variations appear to record greater muscle activity, even in the prime movers (SOURCE-1)
Incline DB Bench Press - positioned further back on an incline to better emphasise the Chest
Arnold Press - Dumbbells once again start at shoulder height, however in full Elbow - Supination so that the palms are facing the torso. As Dumbbells are similarly pressed towards the ceiling, they are simultaneously rotated so that the forearms at the top position in Elbow - Pronation
The following exercises can be used as a regression if DB Shoulder Presses exceed the capacity of the patient:
Banded Shoulder Elevation - rudimentary isometric exercise with low load and moderate overhead range
Pallof Press (particularly Overhead variation) - low load horizontal push exercise that emphasises anti-rotation of Core
Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation
Chest Press Machine - rudimentary horizontal push machine
Incline DB Bench Press - independently loaded Bench variation on less steep incline
Overhead Press - Barbell/ bilaterally loaded variation
The following exercises can be used as a progression to DB Shoulder Presses once exercise proficiency is achieved:
Push Press - wholebody, explosive variation of the Overhead Press
Handstand Push-Up Variation - Vertical Push variation that utilises entire bodyweight through large overhead range
DB Snatch - unilateral isotonic, explosive shoulder exercise with large overhead range
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - wholebody, standing variation of Kneeling Landmine Press that emphasises diagonal functional patterns
Medicine Ball Chest Press (Thruster variation) - low load, explosive isotonic exercise with large overhead range
DB Snatch to Step-Up - wholebody DB Snatch variation that emphasises diagonal functional patterns
Saeterbakken, Atle H.1; Fimland, Marius S.2,3. Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research 27(7):p 1824-1831, July 2013. \| DOI: 10.1519/JSC.0b013e318276b873