untitled

raise your upper arms to shoulder height so the dumbbells are at ear level.

Pull your abdominals in so there is a slight gap between the small of your back

and the bench. Place the back of your head against the pad. (See Figure 14-9a.)

The exercise

Push the dumbbells up and in until the ends of the dumbbells touch lightly,

directly over your head, and then lower the dumbbells back to ear level.

(Refer to Figure 14-9b.)

Technique tips

Keep these tips in mind as you perform the dumbbell shoulder press:

Keep your elbows rigid without locking them at the top of the

movement.

Press your back against the back support without flattening out the

curve in your back.

Bring your arms and elbows down, keeping your elbow joints in line

with your shoulders.

If the bench is tall enough, keep your head against the back rest.

Don’t wiggle or squirm in an effort to press the weights up.

Photograph by Sunstreak Productions, Inc.

ab

Figure 14-9:
The
dumbbell
shoulder
press works
out your
shoulders,
triceps, and
upper back.

Chapter 14: Designing a Strength-Training Program 225