Dumbbell Military Press exercise is a great exercise for hitting the lateral and medial deltoid muscle, which will give you that nice ‘capped’ appearance to your shoulders.

It’s a compound exercise, meaning it’ll work more than one muscle group at once, giving you great strength gains and also helping to elevate your rate of total fat burning.

When doing Dumbbell Military Presses, you can expect to work your deltoids along with your tricep muscles.

You’ll also hit the biceps as they help you stabilise the weight as you press up and lower it down.

Dumbbell Military Presses Exercise How To

  • Get into a standing position with the feet about hip width apart, holding a dumbbell in each hand.
  • Bring the dumbbell up as you bend the elbows so that the weight is resting just at shoulder height level.
  • Contract the abs and then press the weight directly over the head, extending but not locking the elbows.
  • Pause in the top position for a brief second and then slower down until your elbows are at a 90 degree angle.
  • Press back up to complete the next rep.

Form And Technique

While you do this exercise, you’ll want to ensure that you keep your core tight and prevent a sway in your lower back at all times to prevent injury.

VariationsBarbell Military Press, Seated Military Press, Seated Dumbbell Press, Hammer Strength Shoulder Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Military Press FAQs

Is military press better than dumbbell press?

Both exercises are effective for building shoulder muscles.

The benefit of military press is that you’ll be able to lift more weight as a whole because the barbell provides greater stability than dumbbells during the press.

Is shoulder press and military press the same?

They are essentially the same however with military press, the feet should be close together vs shoulder press the feet should be wider apart.

Will military press build big shoulders?

Yes, military press can build big shoulders if done consistently while continually increasing the weight gradually over time to continue overloading the muscles, trigger muscle growth and strength gains.

Is Arnold press better than shoulder press?

In our opinion shoulder press is better because the shoulders follow the same path during the upwards and downwards part of the exercise, which when lifting heavy weights, is safer for your shoulders.

Dumbbell Military Press

How To Do Dumbbell Military Press