Standing 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 Standing Dublin Press is a shoulder-focused exercise that primarily targets the deltoid muscles, with secondary emphasis on the triceps. To perform the movement, hold a dumbbell in each hand at shoulder height with your palms facing forward. As you press the dumbbells overhead, extend your arms fully while keeping your core engaged and maintaining proper posture. This exercise not only strengthens the shoulders but also engages the triceps during the pressing motion, making it an effective compound movement for building upper body strength and improving shoulder stability.
How to Perform
Start by grabbing a dumbbell in each hand and standing tall with your feet positioned about shoulder-width apart.
Bring the dumbbells up to shoulder height on either side, ensuring your palms are facing forward by rotating your wrists.
Keep your back straight and engage your core. Slightly bend your knees for stability. This is your starting stance.
In a controlled manner, press the dumbbells upward, extending your arms overhead while slightly angling the dumbbells outward. Keep the movement smooth and avoid arching your back.
As you reach the top of the movement, do not pause. Instead, immediately reverse the motion, lowering the dumbbells back to shoulder height with control.
Continue the exercise for the desired number of repetitions, focusing on maintaining proper posture and avoiding any jerky movements.
Keep your elbows slightly bent throughout the movement, and avoid locking your joints when pressing the dumbbells overhead to prevent strain.
★ 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
Unlike the traditional shoulder press, this exercise involves a slightly different pressing angle, where the dumbbells are pushed slightly outward rather than directly overhead.
Focus on keeping the dumbbells away from your torso during the movement to engage the shoulders more effectively.
Make sure to use the full range of motion, pressing the weights upward with controlled movements.
Throughout the set, maintain control of the dumbbells, avoiding any jerky motions to ensure proper muscle engagement.
For individuals with lower back issues, performing this exercise seated on a bench can provide added support and reduce strain on the back.
How Not to Perform
Avoid Arching Your Back: Do not arch your lower back excessively while pressing the dumbbells overhead. Keep your core engaged and your back straight to avoid unnecessary strain on your spine.
Don’t Use Momentum: Avoid using momentum to press the dumbbells up. Focus on a slow, controlled movement rather than swinging or jerking the weights to lift them. This will help target the shoulders effectively and prevent injury.
Don’t Lock Your Elbows: Do not fully lock your elbows at the top of the movement. Keeping a slight bend in the elbows helps maintain tension on the shoulder muscles and reduces stress on the elbow joints.
Avoid Leaning Back: Resist the urge to lean back as you press the dumbbells overhead. Keep your posture upright to prevent unnecessary strain on your lower back and maintain balance.
Don’t Press Too Close to Your Body: Avoid pressing the dumbbells too close to your torso. Make sure to push the weights slightly outward, engaging your shoulders more fully and reducing the load on your triceps.
Avoid Inconsistent Motion: Do not rush the movement. Both the upward press and the downward return should be smooth and controlled. This will help maximize muscle engagement and minimize the risk of injury.
Don’t Overload the Weights: Avoid using weights that are too heavy for you. Lifting excessive weight can lead to improper form and injury. Start with a manageable weight and gradually increase as your strength improves.
Don’t Forget Your Breathing: Do not hold your breath during the movement. Exhale while pressing the dumbbells up, and inhale as you lower them back down to ensure steady airflow and avoid unnecessary tension.
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.
