Dublin Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dublin Press is an effective shoulder exercise that primarily targets the deltoid muscles, with secondary engagement of the triceps. It is performed with a dumbbell in each hand, starting from a seated or standing position. The movement involves pressing the dumbbells overhead while maintaining a stable core. As you extend the arms, focus on fully locking out the elbows without arching the back. The exercise promotes shoulder strength, stability, and overall upper body endurance. It can be modified for different levels by adjusting the weight or range of motion.
How to Perform
Begin by selecting a pair of dumbbells and sit at the edge of a flat bench, ensuring that your feet are flat on the floor for stability.
Hold a dumbbell in each hand and bring them up to shoulder height, with your elbows bent at about a 90-degree angle. Rotate your wrists so that your palms are facing forward, establishing your starting position.
Engage your core and press the dumbbells overhead in a controlled motion, slightly angling your arms outward. Continue until your arms are nearly fully extended without locking your elbows.
Avoid pausing at the top. Immediately reverse the motion, lowering the dumbbells back to shoulder height while maintaining control throughout the descent.
Perform the movement for the desired number of repetitions, ensuring smooth and consistent control of the weights during each rep.
Keep your back straight and avoid arching to prevent unnecessary strain on your lower back.
Focus on engaging your shoulders and triceps throughout the movement for optimal muscle activation.
If you’re new to this exercise, start with lighter weights to master the form before progressing to heavier dumbbells.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The Dublin Press differs from the traditional shoulder press by the way you push the weights outward, rather than directly overhead.
Keep the dumbbells slightly away from your body as you press them up, focusing on the angle to target the shoulders more effectively.
Ensure you utilize the full range of motion with each rep, allowing for proper extension and contraction of the muscles.
Maintain control of the dumbbells throughout the entire movement, both during the press and as you lower them back to the starting position.
For added support, especially if you have lower back concerns, perform this exercise while seated on a bench with a backrest to promote stability and protect your spine.
How Not to Perform
Avoid Arching Your Back: Do not overarch your back as you press the dumbbells overhead. This puts unnecessary strain on your lower back and reduces the effectiveness of the shoulder activation. Keep your core engaged to maintain a neutral spine.
Don’t Use Momentum: Avoid using momentum to press the dumbbells. Swinging or jerking the weights up can lead to muscle imbalances and increase the risk of injury. Focus on controlled, smooth movements to target the shoulders effectively.
Avoid Pressing Directly Above Your Head: Do not press the weights straight overhead in a vertical line. Instead, angle the dumbbells slightly outward to engage the deltoids more effectively and reduce shoulder strain.
Don’t Lock Your Elbows: Avoid locking your elbows at the top of the press. Fully extending the arms too much can place unnecessary stress on the elbow joints. Stop just shy of full extension to maintain tension on the shoulders.
Don’t Let the Dumbbells Drift Inward: Keep the dumbbells in line with your shoulders. Allowing the weights to drift inward toward your face or body can cause unnecessary strain on the shoulders and reduce the effectiveness of the exercise.
Avoid Focusing on Heavy Weights Too Early: Don’t rush to increase the weight before you have mastered the form. Using weights that are too heavy can compromise your technique and lead to injury. Start with a manageable weight and focus on perfecting your form before progressing.
Don’t Hold Your Breath: Avoid holding your breath throughout the exercise. This can cause unnecessary tension and reduce your endurance. Breathe steadily, exhaling as you press the dumbbells upward and inhaling as you lower them back down.
Don’t Rush the Reps: Avoid rushing through the exercise. Quick, jerky movements waste energy and reduce muscle engagement. Focus on a slow, controlled motion during both the upward and downward phases of the lift to maximize shoulder activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
