Overhead press with dumbbells and parallel grip
The dumbbell seated shoulder press (parallel grip) is a highly effective exercise for building shoulder strength and stability. This move primarily targets the deltoid muscles, specifically the anterior and medial heads, while also engaging the triceps and upper chest. The parallel grip decreases the strain on shoulder joints, making it a safer option for athletes with existing shoulder issues. Additionally, this exercise enhances core stability and upper body endurance, which are critical for a wide range of athletic activities.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
29kg
Avg. weight
64lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Set the Smith machine bar to upper-chest height and secure the safety pins to prevent the bar from dropping.
- 2Stand under the bar and grasp it using a pronated (overhand) grip, slightly wider than shoulder-width apart.
- 3Unlatch the bar from the rail by rotating it forward.
- 4Exhale as you press the bar upward until your arms are almost fully extended.
- 5Inhale as you lower the bar back to your upper chest in a controlled motion.
- 6Repeat for the prescribed number of repetitions.
- 7Rotate the bar back to latch it onto the rail to finish the set.
Tips & Tricks
Keep your feet shoulder-width apart to provide a stable base.
Engage your core throughout the movement to protect your lower back.
Use a neutral grip (palms facing each other) to minimize strain on the shoulders.
Avoid flaring your elbows out too much to focus the effort on the target muscles and reduce shoulder strain.
Maintain constant tension in your muscles throughout the exercise by keeping tight form.
Avoid lowering the weights to the point where muscle tension is lost.
Gradually increase weights as you become stronger to continue making progress.
Ensure your form remains impeccable even when lifting heavier.
Utilize a mirror if possible to monitor your form and make necessary adjustments.
This is especially useful for ensuring proper alignment and technique.
Perform a thorough warm-up to prepare your shoulders and upper body for the overhead press.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
