How to do dumbbell military press properly, with perfect form and technique! The best shoulder exercise to build bigger and stronger shoulders and delts!
Purpose
- Teach Overhead Pressing Mechanics
- Build Overhead Pressing Strength and Stability
Prime Movers
- Triceps (Arms)
- Deltoids (Shoulders)
- Trapezius (Upper Back)
How To Dumbbell Military Press Properly
- Stand erect while holding two dumbbells in a neutral position (palms facing towards each other) just above your shoulders.
- Flex your glutes hard and brace your core throughout the movement to maintain a neutral spine.
- While braced, press the dumbbells straight up overhead while flaring your elbows so that they point outward and the dumbbells rotate in line with each other.
- Control the descent as you pull your elbows back in front of your shoulders, rotating the dumbbells back into the starting position. This mimics the Barbell Military Press mechanics.
- Keep your elbows under the dumbbells throughout the lift and maintain a neutral head position.
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