DUMBBELL PRESS for BEGINNERS: how-to, muscles worked, and other shoulder exercises
This video covers correct technique for the dumbbell press, often referred to as the shoulder press or overhead press. It also covers which muscles are worked and how it compares against other shoulder exercises like the bench press, lateral raise, incline press, and dumbbell flye.
Dumbbells: https://amzn.to/3B1q5Xz
Resistance bands with door anchor: https://amzn.to/44GDJgo
Door anchor only: https://amzn.to/42wUkBh
Wall anchor: https://amzn.to/3VK4pZt
Timecodes:
0:00 - Intro
0:19 - Dumbbell and positioning alternatives
0:43 - Technique, form
1:30 - Joint movements and muscles worked
2:17 - Comparison to incline press, bench press, lateral raise, dumbbell flye
2:55 - Kettlebell vs dumbbell
Sources used.
1. Rippetoe, M., & Kilgore, L. (2011). Starting strength: basic barbell training. 3rd ed. Wichita Falls, TX, Aasgaard Co.
2. The shoulder joint and the shoulder girdle. Floyd R.T.(Ed.), (2021). Manual of Structural Kinesiology, 21e. McGraw Hill. https://accessphysiotherapy.mhmedical...
3. Waller, Mike MA, CSCS*D, NSCA-CPT*D; Piper, Tim MS, CSCS*D; Miller, Jason MS, CSCS. Overhead Pressing Power/Strength Movements. Strength and Conditioning Journal 31(5):p 39-49, October 2009. | DOI: 10.1519/SSC.0b013e3181b95a49
4. Błażkiewicz M, Hadamus A. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report. Sensors (Basel). 2022 Dec 13;22(24):9762. doi: 10.3390/s22249762. PMID: 36560129; PMCID: PMC9781216.
5. Luczak J, Bosak A, Riemann BL. Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises. J Sports Med (Hindawi Publ Corp). 2013;2013:612650. doi: 10.1155/2013/612650. Epub 2013 May 15. PMID: 26464884; PMCID: PMC4590897.
6. Escamilla RF, Yamashiro K, Paulos L, Andrews JR. Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Med. 2009;39(8):663-85. doi: 10.2165/00007256-200939080-00004. PMID: 19769415.
7. Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
Images.
Shoulder girdle (CC). https://commons.wikimedia.org/wiki/Fi...
Barbell press. https://nara.getarchive.net/media/tec...
Alfred Baxter 1928 - A man lifting a barbell in front of a crowd (CC). https://picryl.com/media/alfred-baxte...
Cable internal rotation. (CC). Everkinetic, CC BY-SA 3.0 https://creativecommons.org/licenses/..., via Wikimedia Commons
License: https://creativecommons.org/licenses/...
Anconeus. Henry Gray (1918). Anatomy of the Human Body (CC)
Videos.
Bench press. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-person...
Cable flye. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-man-wo...
Incline press. Video by Antoni Shkraba: https://www.pexels.com/video/a-man-wo...
Dumbbell lateral raise. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-man-wo...
Levator scapulae (CC). Anatomography, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons
License: https://creativecommons.org/licenses/...
Coracobrachialis (CC). Anatomography, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons
License: https://creativecommons.org/licenses/...
Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1
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