How to: Standing DB Shoulder Press for Physique Development

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In today's video, Coach Austin Current takes you through the set-up, execution, and common mistakes made during the Standing DB Shoulder Press. This particular variation of the #shoulderpress is one that supports many programming scenarios and availability to equipment. All you need are #dumbbells for this beneficial #delt exercise. This has become a favorite of our #bodybuilding and #bikini athletes.
Give this variation of the #ShoulderPress a try and let us know what you thought in the comments below!
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[@PhysiqueDevelopment]

Hey guys, Coach Austin here. I appreciate the time you've taken to watch this video! I hope it has helped you add some clarity to your training. If it did help, please LIKE the video and hit that SUBSCRIBE button - this goes further than you know and directly supports our work. Any questions? Let us know!

[@barrywood7351]

Awesome video coach. I like your hand placement when you were pressing overhead!

[@PhysiqueDevelopment]

@@barrywood7351 Thanks, Barry! We appreciate you watching.

[@panserrenzgerardm.2364]

​@@PhysiqueDevelopmentdoes that also have an effect on the tricep?

[@forestelder]

Thats one epic beard

[@PhysiqueDevelopment]

Thank you, much appreciated!

[@pfeliciano4062]

What? That's not attractive at all. It takes away from his face, he would look way better

[@Samueljack272]

@@pfeliciano4062 no need to hate if your jealous

[@PhysiqueDevelopment]

@@jamilakhtar8889 Thank you! Got a bit lucky with how it grows, and how thick it is - this seems to help it lay the way it does. After that, the trim keeps it healthy and looking better (I go to a barber to help). Lastly, don't sleep on the value of a blow dryer and oil/conditioner to tame it.

[@Ommarrie]

Need my beard like that lol

[@jasonmoore4657]

VIDEO TIMESTAMP: 00:00 01:05 Getting the Dumbbells into the Starting Position 01:21 Shoulder Press START Position 01:34 Dumbbell's Range of Motion 02:00 How to Avoid Spinal Extension

[@jameswillis1742]

yeah this video helped hit home why i should start doing core exercises when i attempt standing shoulder press with dumbells im soon having all kinds of problems with my form

[@shrekpaidefamilia6104]

In addition to an amazing shoulder exercise, the best in my opinion, it is also a great core exercise, to press +40 KG dumbbells in standing, not only a very strong shoulder, but also is necessary a monstrous core strength to balance the dumbell without swinging it

[@american-professor]

You serious? How many people can press up 40 kg dumbbells? I've never seen anyone and I've been lifting for many many years.

[@Yoshsterpalooza]

@@american-professor you have to be insanely strong or training with roids in order to cleanly rep 40kg STANDING. Sitting I could see for the average male gym goer who’s been in the gym for a while and goes consistently.

[@onpoint357]

@@Yoshsterpalooza I've been training constantly (naturally) for years and im strong, and I've never thought about doing a 40kg shoulder press standing. I dont even see guys on roids doing 40kg shoulder press standing lol you don't even need that much weight for shoulders. That's more squat bench press and deadlift territory. Or for EGO lifting lol

[@g.3521]

+40 kg dumbells with clean reps are ridiculous

[@MikeDunn]

Can anyone in this thread say what the difference in weight should be as far as standing vs. seated press? Thanks.

[@jeromejohnson1526]

Credit to you for having a perfectly groomed beard, alongside a short and clear in instructional video.

[@PhysiqueDevelopment]

Thank you, Jerome! Very appreciative of your beard compliment and for your kind words on the tutorial video! Please let us know if there is a video that you would like us to create that is not on our channel.

[@jeromejohnson1526]

@@PhysiqueDevelopment I could not find any barbell row videos on your channel, could you cover that topic? Thanks in advance!

[@PhysiqueDevelopment]

@@jeromejohnson1526 kzbin.info/www/bejne/oaWupISPpq-nntk - here you go! Here is our tutorial on the barbell row.

[@roundtriangle7259]

Someone get this man more subscribers Clear no bs informative video 👏

[@PhysiqueDevelopment]

Thank you, very kind of you! We appreciate your support. :)

[@darthobsidian]

Preparing for marching band. This exercise helps with sousaphone shoulder pain.

[@LastBastian]

Nice! Never had problems getting into position on standing db's. All you have to do is stand with arms resting at you sides (holding db's) now take one fast step forward, your body moves but the db's take a second to catch up. As soon as they start to reach the peek of their forward arch, step quickly back into position, and continue to swing the weights up into their press position.

[@PhysiqueDevelopment]

Thanks for the tips!

[@LastBastian]

@@PhysiqueDevelopment Hey, whatever works right? Good video!

[@PhysiqueDevelopment]

@@LastBastian True - and thank you!!

[@paulietv2162]

Or you could position the flat end of the dumbbells against the front of each thigh then 'push' the dumbbell upwards with your thigh one at a time

[@emalior5000]

Can you do that with 100lbs in each hand because I can't. I have to sit and kick the dumbbells to my knees then stand. With lighter weight I can kick them up standing.

[@DnBarPoet77]

Thanks! Can you alternate each arm/dumbbell during the reps or must you raise both arms/dumbbells at the same time? I'm glad you pointed out the spinal extension issue. I did these for the first time and noticed I was doing that.

[@user-jt6nw6wm5q]

This is great! Straight to the point. Subscribed

[@PhysiqueDevelopment]

Thanks so much for watching and subscribing!

[@Bellywoodstudios_diadance]

Thanks for this video It explains things very well. One thing that is bothering me though, is what is the difference between a dumbbell shoulder press and a dumbbell overhead press???

[@rykerstrong]

Exactly what i needed. Thanks bro

[@PhysiqueDevelopment]

We are so glad it could help!

[@dzudemlow]

Now that is without a doubt the best beard I've ever seen. Can you do a tutorial on how to get it in form? XD

[@PhysiqueDevelopment]

Thank you! I will give it some thought. :) I appreciate the kind words.

[@x2.02]

Great video. I'm at home because of lockdown and I have dumbbells so this was very helpful!

[@PhysiqueDevelopment]

So glad to hear that it helped!

[@coach7matt]

this is a great explanation. Thank you!

[@PhysiqueDevelopment]

Glad it was helpful! any other exercises you'd like to see?

[@user-gi8kr8hu4h]

Is it not good for the spine when doing a standing one compare with seating posture.

[@Living.Fit.]

Thank you for breaking down this press.

[@PhysiqueDevelopment]

Absolutely! Thanks for watching.

[@ebenezersureshworkaccount8947]

So, you have to power as in power clean it into position?

[@redwhiteandblueblood]

Did these yesterday properly for the first time, felt great, only used 10kg dumbbells and pushed out 4 sets of 10-12 (basically same weight as what I'd lat/front raise) but I felt I got way more of a pump compared to what I normally would with twice the weight in a seated variation, also had to work harder to stabilise myself, but by the 3rd set it felt pretty natural and I was gaining momentum Will probably bump it up to 12.5kgs and 15kgs over the next few weeks Have done db squat to presses over the years, but I feel there's no significant time under tension due to the upper/lower mechanisms of that exercise, with these I can build time under tension, so hopefully will be a great alternative delt builder.

[@PhysiqueDevelopment]

That is so great to hear!! Thank you for your message. Keep up the hard work.

[@redwhiteandblueblood]

@@PhysiqueDevelopment no probs Definitely a good change up from seated Arnold's (had impingements over the years, so Arnold's helped with that, but not as good a pump)

[@Mikejames1080]

​@@redwhiteandbluebloodhey I do 20kg standing, 4 sets 10 reps. Not far from moving up to 22.5kg. How much do you do now?

[@redwhiteandblueblood]

@@Mikejames1080 I'm hammering out barbell OHPs and kettlebell variations now though I generally will do these still as warm ups eith similar weight I think at the time I originally posted this I was only training at home with limited equipment Since then I've bought more for home but gone back to gym also OHPs 50-60kg 16kg KBs I've done plenty of rear delt work since also, I've found that's helped my shoulder health alot

[@Mikejames1080]

​​@@redwhiteandbluebloodhey I don't even get notifications but still came back to this vid cos I was searching for standing Dumbbell ohp lol and was gonna comment but scrolled down and realised I already had. So now I'm doing 25.5kg standing Dumbbell ohp. Progress is quite slow. It is pretty heavy and the core is involved. I'm not far off 27kg and I do them from home with dumbbells and weight plates I have. If I keep doing them twice a week from home, I wonder how long it would take me to get super duper strong and be able to do 35-40kg? How long do you think? Maybe a year to do 40kg or is that too hopefull? That would be very hard. Maybe I should do 1 rep almost like powerlifting. Maybe right now I could get 1 rep with say 30-32kg, I'm not sure as I haven't tried, but I'm happy with progress atm! Good to hear from you! 👍

[@aaronmoravek]

I got everything I wanted to know in this information dense video

[@PhysiqueDevelopment]

Thank you - so glad we could help!

[@Capturedharmonies]

Your voice is sooo relaxing man

[@PhysiqueDevelopment]

Thank you! We appreciate you watching. Let us know if you have any requests for videos.

[@lynandrea]

Great info and I'm loving the beard!

[@PhysiqueDevelopment]

Thank you, and thank you so much for watching!

[@cielei]

Deadlift DBs up into position Rotate shoulders/elbows to desired (most comfortable) position. Making sure to stay in scapular plane. Keep spine neutral, minimizing activation of unrelated muscles & momentum

[@asiamfitness5546]

Thanks! 👊🏼

[@PhysiqueDevelopment]

Happy to help!

[@TheSunIsMyDestroyer]

subscribed, hope to learn more from you. i'm a beginner.

[@PhysiqueDevelopment]

Welcome aboard! what are your current goals? I'd love to get you some information to help!

[@anadiaz8937]

Thank you 🙏

[@PhysiqueDevelopment]

Thank you for watching!

[@ailamp9832]

Thank you

[@PhysiqueDevelopment]

Thanks so much for watching!

[@christophschmidt1786]

Does the rotation of the dumbbells (more to the front or to the lateral) lead to different shoulder parts targeted? Or are they equivalent?

[@PhysiqueDevelopment]

The change in arm path will start to dictate the bias of the exercise, yes! As a whole, this pressing variation is good for challenging the middle and front parts of the shoulder. The more in front of your body you are the more it will start to bias the front divisions more than the middle. Does that make sense?

[@conephompany]

Hi, i've seen the overhead press done like this, where the dumbells point out on an angle and i've seen where they point straight ahead, parallel to your gaze. which is correct? thanks for your time,

[@PhysiqueDevelopment]

Hello! Having your elbows completely out to the side could be uncomfortable or cause discomfort/shortened range of motion. Slightly moving your elbow forward and making sure your forearms/wrists (which will also slightly turn the dumbbells at an angle), can also you some more ROM/comfort when preforming the exercise!

[@bruht9921]

Great question bro

[@critterdude311]

You could also use lighter weights, with higher rep counts, but hey, that would require people leaving their ego at the door, so we know that is off the table.

[@PhysiqueDevelopment]

You're not wrong! Different uses for many different rep ranges and load selections. :)

[@CrimpingPebbles]

I’m training for strength specifically for climbing and I’m not looking to put in more weight, just get stronger, heavier weights and less reps are the way to go for me, nothing to do with egos

[@F.A.--]

I'm thinking in doing this immediately after doing 1 series of push ups, is that a good idea?

[@PhysiqueDevelopment]

It could be a good combination! Just know the overlapping muscle groups here will be the triceps and shoulders so those may fatigue pretty quick.

[@giannaarissa]

so it standing better then seated for building muscle? or is it the same

[@PhysiqueDevelopment]

In terms of muscle-building potential, I would say it can depend. Seated may allow for more overall stability, which could increase your ability to create more significant tension.

[@PooplexCanal]

Very helpful, thank you

[@PhysiqueDevelopment]

Glad it could help!

[@Mikejames1080]

Hi there mate. I'm doing 25.5kg standing dumbbell OHP atm. I'm not far off 27kg. Progress is slow, but I'm happy I'm still progressing and getting stronger. How long would you say it would take to be able to do 40kg dumbbells? I saw ppl say in the comments that, that's a very very heavy weight to OHP standing for a man not on steroids, and it's got me motivated to do it 😂. Do you think in 2 years that would be possible?

[@Mikejames1080]

​@@majkollaloI'm doing 29.5kg now. Getting stronger 💪 I will be careful also and not ego lift. Can do without any setbacks!

[@rainyjay8156]

What's the difference between this and lat Dumbell pulldown . Does this work your back also or just shoulders? Thanks for the video.

[@PhysiqueDevelopment]

Do you have a link to reference the lat dumbbell pulldown? If we are comparing a lat pulldown in a cable machine, that exercise is going to be targeting your upper back & lats. With this exercise, it'll be your delts, upper back, to a degree your core.

[@rainyjay8156]

@@PhysiqueDevelopment heres the video of the exercise I mean. Thanks for the reply I know it was on a older video I appreciate it. kzbin.info/www/bejne/p2PJlYSAqLNqj80si=14AQ_Sdv1EaKrM9y

[@EnterTainment-vv1qs]

That beard is legendary!!

[@PhysiqueDevelopment]

Thank you - we appreciate you watching!

[@EnterTainment-vv1qs]

@@PhysiqueDevelopment You’re welcome!We appreciate the beard!

[@jali1]

Bro great informative video. Also you look like kratos from God of war with that hench beard.

[@PhysiqueDevelopment]

Thank you so much! We appreciate you watching. And sometimes I feel the power of the beard helping me through the creation of the videos, lol. Best, Austin

[@aborigine777]

What muscles do it work?

[@PhysiqueDevelopment]

your medial and front delts! what are your goals right now?

[@drahgoemc]

hello! how long should I rest between sets?

[@product_of_august]

Depends on if your are going heavy or keeping the weight light. If light then 60-90 seconds. If heavy listen to your body when you have recovered then go into the next set. Maintain intensity but it depends on what you are working on.

[@dparis2172]

Where did you get that beard? From The Beard Store?

[@PhysiqueDevelopment]

www.beardbrand.com/buy-your-own-beard :)

[@timv5001]

That's a video game beard. Perfectly outlined. No scraggly bits

[@PhysiqueDevelopment]

Thank you, Tim!

[@CRCfail]

Video starts at 1:10

[@frankduffy9271]

what kind of shoes are those?

[@PhysiqueDevelopment]

These specific shoes have been updated to this model: www.newbalance.com/pd/minimus-tr/MXMTRV1-33420.html. If you're looking for training shoes, check out this channel: kzbin.info/door/DPnwcHDXyabbkAOBOsXIUg (That Fit Friend by Jake Boly).

[@tauheedhussain2954]

it hurts my back??? what should i do?

[@PhysiqueDevelopment]

If this standing variation hurts your back, you can perform the seated variation which will give your torso support and allow you to take the potential strain off the lower back. Here is the seated variation: kzbin.info/www/bejne/laCznqR5ZZeCraM&ab_channel=PhysiqueDevelopment

[@jamiethoms1708]

The beard was so perfect, I thought it was a CGI joke.

[@PhysiqueDevelopment]

It's 100% real, lol. Thanks for watching!

[@plusonepercent]

I struggle getting the dumbells to the shoulder

[@PhysiqueDevelopment]

Everyone will have slightly different arm paths in this movement. You will notice my arm position is more in front of my body here rather than directly out to the side.

[@zan6585]

so i dont arch my spine?

[@PhysiqueDevelopment]

Preferably not. Arching, or extending, the upper back under this sort of load can lead to a higher risk of injury.

[@EllencyOfficial]

Great video! I'm stuck at 18kg dumbells and can't go heavier. Do you know why? Anytime I go past 18 kg it feels so heavy I must drop the weight back.

[@RyanAl92]

18 kg dumbbells? But how many reps are you doing?

[@theymademepickaname1248]

18kg is probably too heavy for you too. Don't ego lift. Find a weight you can lift with perfect form, and don't go heavier until it feels too easy.

[@XTheSpartanX7]

Nothing wrong with sticking with 18kg. You can increase reps, use the same weight with better form, stick with the same weight until it gets easier (step loading)

[@sunsetsamosa]

drop the weight and master your form, try single hand press too.

[@g.3521]

How many reps can you do with 18kg? I'd recommend being able to do 8-10 reps with extremely clean form before progressing to heavier weights

[@YangSook523]

So is this where I see the legendary beard everybody talks about?

[@aaronishappy]

I feel like I'm watching a video game tutorial

[@PhysiqueDevelopment]

Hopefully, that is a good thing?! Thanks so much for watching!

[@charleslongstreet5991]

I don’t go higher than 40lb dumbells is that good enough

[@PhysiqueDevelopment]

Hey Charles! If 40s are going to be challenging for you in the desired rep range that you're performing then yes, 40 will be sufficient!

[@diyachatterjee6933]

No bs just facts ✅

[@litolito1893]

Wow, that’s an amazing beard 💪🏻

[@PhysiqueDevelopment]

Thank you! We appreciate you watching.

[@watchvideo4640]

It's not him talking. It's the beard.

[@PERNAL147]

NEW VIDEO! PERNAL, 75 PD TWO HAND HAMMER LIFTING kzbin.info/www/bejne/qX-0hqaugrBkeJI

[@RPDthe3rd]

Yeah that beard is insane I’m starting to gravitate towards dumbbells for almost everything It acts as an isolation movement and I can control exactly how much volume I want if my left or right side needs more work

[@PhysiqueDevelopment]

great for isolation and can allow those with wrist/elbow pain to be much more comfortable!

[@russB0B]

Elbow forward Don't bend too back Pinky to sky Lift to centre of head

[@apoabo2952]

Thank you for sharing, I suggest if you could hands on more than just speaking , lifting the dumbbell and showing at the same time. (My 2 cents)

[@PhysiqueDevelopment]

We appreciate the feedback. Thanks for watching!

[@greekgeekman]

I think that’s top 3 beards I’ve ever seen. Truly.

[@PhysiqueDevelopment]

Well thank you, that's appreciated! Thanks for watching.

[@greekgeekman]

@@PhysiqueDevelopment Absolutely, thanks for the pointers!

[@chrisboydtaylor]

But that beard! On point!

[@PhysiqueDevelopment]

appreciate that!

[@najodo5209]

Holy sh*t it's William Osman!

[@PhysiqueDevelopment]

The beard fools many! Thanks for watching!

[@TwoFingerCrimp]

1:11

[@ShoaibKhan-bz5qm]

Do you have a beard exercise too?

[@PhysiqueDevelopment]

Patience and get someone to help you keep it shaped up and looking nice. :)

[@matteoromanelli7616]

Why do so many people do this exercise with their elbows pointed at 90 degrees

[@PhysiqueDevelopment]

Traditionally, "this is the way it has always been done". A straight-out arm path seems to have the muscle in mind (the medial delt), but it does not always take into account the mobility of the shoulder - especially your individual shoulder mobility/restrictions. As shown, you may need to move around your pressing angle to best match your abilities. Hope that helps!

[@teramir4302]

He looks like a viking but he has a warm voice

[@PhysiqueDevelopment]

That serves as a well-received compliment, thank you! lol We appreciate you watching.

[@malawigw]

How to get those beard gainz????

[@PhysiqueDevelopment]

The right parents, patience, and take care of it! hahah I can't take much credit for it other than letting it grow and keeping the damn thing groomed.

[@ateebalewis999]

1:59

[@igotdembombs]

I feel like you don't actually explain how to do the exercise in this video. For example you talk about losing core or hip tension or whatever, but you never told us to do that in the first place.

[@PhysiqueDevelopment]

Thank you for watching! Outside of your setup and ability to maintain trunk stability in this movement, the only thing left to do is press up the weight.

[@Hahehhwgajshah72726..]

I came here to admire the epic beard

[@redfrined]

That beard is flawless

[@PhysiqueDevelopment]

Thank you! We appreciate you watching.

[@bobbigrant9158]

This ended up being exactly what I wanted. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.

[@PhysiqueDevelopment]

Thanks for your feedback Bobbi!

[@TheTurbanatore]

Nice beard

[@khris1746]

The standing press is easier for me for some reason

[@PhysiqueDevelopment]

might feel a little more comfortable without having the bench impending you in any way!

[@jujarsandhu3905]

Nice beard filter almost looks real

[@PhysiqueDevelopment]

HA! Well, it is real...

[@Llucius1]

The sound level is way too soft

[@PhysiqueDevelopment]

Thanks for watching!

[@Llucius1]

@@PhysiqueDevelopment Great content by the way

[@WeakyRepz-]

That beard 😱😉🤤

[@PhysiqueDevelopment]

Thank you - and thank you for watching!

[@cl0wn405]

Bro nice beard

[@PhysiqueDevelopment]

Thank you, and thanks for watching the video!

[@michealmilburn9615]

Bro do a beard tutorial

[@PhysiqueDevelopment]

LOL - we may get there...

[@WillisMiran1]

Remove the beard, and look more civilized like James T. Kirk.

[@erichvonmolder9310]

I like your beard.

[@PhysiqueDevelopment]

Thank you!

[@GoldenStoic]

Man looks like Lumberjack from Clash Royale 💀💀💀

[@PhysiqueDevelopment]

Thanks for watching!

[@mrt445]

Starts at 01:13

[@zbi2169]

whatsup with your intonation and your beard dude

[@gagesutton8861]

That beard tho

[@PhysiqueDevelopment]

The best in the biz! ;)

[@ndk4]

You don’t have a beard... you have a face..

[@sunriseboy4837]

Thank you. But I can offer some advice to the uninitiated....don't ever try to take a beer away from a red headed, bearded dude like this...walk away!

[@nickstarke5646]

For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16-17

[@supimsatan]

This beard does not looks natty.