Shoulder Press


The shoulder press exercise works the Deltoid and Triceps muscles. It is performed with dumbbells. The same exercise performed with a barbell is called a military press.

Teaching points

  • Position a bench with the back support up and sit on the seat pad, leaning your back against the support.  
  • Hold a dumbbell in each hand at shoulder height, with the palms facing together.  
  • Push directly upwards until the elbows are almost completely straight.  
  • Slowly return back to the starting position.  

Variations & progressions

  • Perform with the palms facing each other to allow the biceps to aid the movement.  

Muscles worked

Alternative exercises

Related injuries