The exercise dumbbell military press primarily works the muscles Side deltoid (Lateral), Shoulders and secondarily works the muscles Triceps, Chest, Front deltoid (Anterior), Triceps - Long head.

Proper position Place the back of the reclining bench at the second notch from vertical or stand up according to your preference, keeping your back straight. Position your pelvis and upper back in contact with the bench. Grab a pair of dumbbells. With your arms bent, position the dumbbells at the level of your collarbones. Place your feet shoulder-width apart with your knees at a right angle. Movement Raise your arms and extend your forearms vertically. Lower your arms and bend your forearms. Breathing Expires in the expansion. Inhale into the flexion.

Proper position Place the back of the reclining bench at the second notch from vertical or stand up according to your preference, keeping your back straight. Position your pelvis and upper back in contact with the bench. Grab a pair of dumbbells. With your arms bent, position the dumbbells at the level of your collarbones. Place your feet shoulder-width apart with your knees at a right angle. Movement Raise your arms and extend your forearms vertically. Lower your arms and bend your forearms. Breathing Expires in the expansion. Inhale into the flexion.

The exercise variants are: smith machine military press, military press with bar, arnold press, developed military machine wide grip, military machine press tight grip, banded press, band overhead press, seated barbell military press, smith machine overhead shoulder press.

The exercise variants are: smith machine military press, military press with bar, arnold press, developed military machine wide grip, military machine press tight grip, banded press, band overhead press, seated barbell military press, smith machine overhead shoulder press.

The equipment needed for the exercise dumbbell military press is: Dumbbell, Musculation bench.

Dumbbell Military Press - Exercise

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Shoulder Press

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Olivier Riva

@olivriva

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Instructions

Sit upright on a musculation bench with back support, holding a dumbbell in each hand at shoulder level.
Keep your feet flat on the floor and your core engaged.
Press the dumbbells upward until your arms are fully extended without locking your elbows.
Lower the dumbbells back to shoulder level in a controlled motion.
Repeat for the desired number of repetitions.

Technical Tips

Keep your wrists aligned with your forearms to avoid strain.
Avoid arching your lower back by keeping your core tight throughout the movement.
Move the weights in a straight vertical path to maintain proper shoulder mechanics.

Breathing Tips

Inhale deeply before pressing the dumbbells.
Exhale forcefully as you press the dumbbells overhead.
Inhale again as you lower the dumbbells back down.

Medical restrictions

Shoulder impingement syndrome
Rotator cuff injuries
Lower back pain or spinal instability

The Dumbbell Military Press is a fundamental strength training exercise designed to build shoulder size and pressing power. Unlike machine-based alternatives, this free-weight movement requires greater stabilization, promoting joint integrity and muscular balance. Performed from a seated or standing position, it targets the deltoids through a vertical pushing motion, making it a staple in both bodybuilding and athletic strength routines. The use of dumbbells allows for a natural range of motion, which can help reduce the risk of shoulder strain and improve muscular symmetry between sides. In addition to enhancing upper body aesthetics, the Dumbbell Military Press supports better overhead functional capacity, which translates to improved performance in sports and daily activities. Regular inclusion of this exercise can contribute to stronger, more defined shoulders and improved posture.

What muscles does the dumbbell military press work?

The dumbbell military press primarily targets the shoulders, particularly the deltoids, while also engaging the triceps and upper chest for support and stabilization.

Is the dumbbell military press better than the barbell version?

The dumbbell military press offers a greater range of motion and can help correct muscular imbalances, making it a more joint-friendly option compared to the barbell version.

Can beginners do the dumbbell military press?

Yes, beginners can perform the dumbbell military press with lighter weights and proper guidance to build strength and ensure safe technique.

Should I do the dumbbell military press standing or seated?

Both variations are effective, but the seated version offers more back support and stability, making it ideal for focusing on shoulder strength without compensating with lower body engagement.

How often should I include the dumbbell military press in my workout routine?

Including the dumbbell military press 1–2 times per week as part of your upper body or push-focused workouts can effectively support shoulder development and strength gains.

Difficulty	Intermediate
Focus	Compound
Equipments	Dumbbell Musculation bench
Sports	Bodybuilding Fitness Crossfit
Categories	Strengthening Upper body Bodybuilding

Dumbbell military press