Standing Dumbbell Press

How to do it

1. Stand feet hip-width with a dumbbell in each hand at shoulder height, palms forward.
2. Squeeze your glutes and brace your stomach - no leaning back.
3. Press both dumbbells straight overhead.
4. Lower under control to ear height.
5. Standing means your core holds you up, so you will use less weight than seated. That is the trade.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 10 points higher, Obliques 10 points lower, Front delts 5 points lower. It needs Dumbbells where the other uses Barbell. Compared with the Front Raises, it loads Triceps 55 points higher, Side delts 45 points higher, Abs 25 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Front Raises 85% Dumbbells
• Incline Dumbbell Press 50% DumbbellsBench
• Dumbbell Bench Press 40% DumbbellsBench
• Dumbbell Floor Press 35% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.