Dumbbell Military Press

Dumbbell Military Press

How to do dumbbell military press properly, with perfect form and technique! The best shoulder exercise to build bigger and stronger shoulders and delts!


  • Teach Overhead Pressing Mechanics
  • Build Overhead Pressing Strength and Stability

Prime Movers:

  1. Triceps (Arms)
  2. Deltoids (Shoulders)
  3. 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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