Shoulder Press (Dumbbell)

主要肌肉: 肩部
辅助肌肉: 肱三头肌
器械: 哑铃

概述

A dumbbell press from shoulder height to overhead that trains the shoulders and triceps. Each arm works independently along a natural path.

动作要领

Sit on a bench with back support or stand, holding the dumbbells at shoulder height.
Face your palms forward with your elbows slightly in front of your body.
Brace your core and press the dumbbells up until your arms are straight.
Let the dumbbells come slightly together at the top without touching.
Lower them slowly back to shoulder height.

要点提示

Keep your ribs down and, if seated, your back against the pad.
Use a neutral grip, palms facing in, if it suits your shoulders better.

常见错误

Arching your back excessively as you press.
Lowering the dumbbells only halfway.
Pressing the dumbbells forward instead of overhead.

相似动作

全部肩部动作

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