Exercise Library
Pushcompound

DUMBBELL SHOULDER PRESS

Spartan Standard — 300WOD helmet mark

Dumbbells pressed overhead. Accessible vertical push movement for all Standards.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

Coming Soon

300WOD on YouTube

HOW TO PERFORM

  1. 1

    Sit or stand holding dumbbells at shoulder height, palms facing forward.

  2. 2

    Press the dumbbells overhead to full lockout.

  3. 3

    Lower under control back to shoulder height.

  4. 4

    Maintain a neutral spine — no excessive lower back arch.

THE STANDARD

Full lockout overhead each rep. Controlled descent back to shoulder height.

COACHING CUES

Full lockout at the topCore bracedControl the descent

COMMON MISTAKES

  • Not locking out at the top.

  • Excessive lower back arch — brace the core.

  • Uncontrolled descent.

SCALING / SUBSTITUTIONS

  • Reduce dumbbell weight.

  • Seated press to remove the stability demand.

  • Push-up as a horizontal push alternative.

300WOD APPLICATION

The dumbbell shoulder press is a primary overhead push movement at Foundation and Hoplite Standards.

RELATED EXERCISES

Overhead Press
Push
Push-Up
Push
Bench Press
Push

MOVEMENT DETAILS

Movement Category
Push
Movement Type
compound
Equipment
Dumbbell
Primary Muscles
Anterior DeltoidsSide DeltoidsTriceps
Secondary Muscles
TrapeziusAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan
All Exercises