Dumbbell Standing Front Press
The Dumbbell Standing Front Press is a compound upper-body exercise that builds shoulder mass and overhead strength while demanding core stability. By pressing dumbbells vertically from a standing position, you target the anterior deltoids and triceps while engaging the entire kinetic chain.
Overhead pressing places high demands on the central nervous system and shoulder stability; the AI analyzes your HRV and recovery data to determine if you are ready for heavy loading or if volume should be reduced to prevent strain. Additionally, the app tracks your RPE and set performance to ensure you are challenging the deltoids without compromising lumbar stability, suggesting weight adjustments if fatigue causes your form to break down.
Form Cues
- Squeeze your glutes and brace your core tightly before starting.
- Press the dumbbells directly overhead until arms are fully extended.
- Keep your ribcage tucked down to maintain a neutral spine.
- Control the weights slowly on the descent back to shoulder height.
- Exhale forcefully as you drive the weight up.
- Don't arch your lower back to push the weight up.
- Don't use your legs to generate momentum (unless performing a push press).
- Don't let your elbows flare out excessively wide.
- Don't shrug your shoulders up toward your ears at the top.
Common Mistakes
- Excessive lumbar arching
- Using leg momentum
- Shortening the range of motion
- Flaring elbows too wide
- Relaxing the core
Muscles Worked
This exercise primarily isolates the anterior deltoids to drive the weight overhead, with significant assistance from the lateral head of the triceps during the lockout phase. Because you are standing, your rectus abdominis, obliques, and glutes must work isometrically to stabilize the torso and protect the lower back.
Primary
Secondary
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