\u00a9 2020 wikiHow, Inc. All rights reserved. Don’t arch your back at all in your starting position. You’ll need to sit completely upright for this workout, so if the back of the bench is adjustable, set to be fully vertical. If you’ve never done this workout before or you have back pain, then starting in a sitting position is probably better for you. Include your email address to get a message when this question is answered. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/44\/Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg","bigUrl":"\/images\/thumb\/4\/44\/Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. You could also do this workout if there’s no back to the bench. References. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/89\/Do-a-Dumbbell-Military-Press-Step-01.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-01.jpg","bigUrl":"\/images\/thumb\/8\/89\/Do-a-Dumbbell-Military-Press-Step-01.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-01.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. For an easy variation, twist your torso to the side when you lift the weights up, then twist back to the center when you lower the weights again. Lift the dumbbells up to your head height with your elbows flared out, maintaining an angle of 90 degrees between the forearm and upper arm. This exercise puts a lot of stress on your shoulder joints. The main difference is how you position your body. This article has been viewed 1,504 times. There are 14 references cited in this article, which can be found at the bottom of the page. Alternate sides to train your core. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. We use cookies to make wikiHow great. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/21\/Do-a-Dumbbell-Military-Press-Step-07.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-07.jpg","bigUrl":"\/images\/thumb\/2\/21\/Do-a-Dumbbell-Military-Press-Step-07.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-07.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. You can perform it standing or sitting down, so choose the one that you’re more comfortable with and get started! This takes the weight away from your shoulders and could also cause back pain. If you want to build up your shoulders and triceps, then incorporate this workout into your regular routine. If you feel like you have to arch your back to lift your arms all the way, then the dumbbells are probably too heavy. Switch to some lighter dumbbells so you don’t get hurt. Hold your dumbbells at your sides while you're getting set up. Switch to lighter dumbbells so you don’t hurt yourself. A traditional military press uses a barbell, but using dumbbells instead gives you a larger range of motion. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. It is your initial position. You could also do a military press with a barbell, but dumbbells give you a greater range of motion. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1b\/Do-a-Dumbbell-Military-Press-Step-10.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-10.jpg","bigUrl":"\/images\/thumb\/1\/1b\/Do-a-Dumbbell-Military-Press-Step-10.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. The seated overhead press, the Arnold press, and dumbbell shoulder presses are all a good choice. Feet about shoulder-width apart. 2-3 sets are a common target for a full workout. Remember to keep your back straight on the downward motion too. It takes tension off of your back. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Do-a-Dumbbell-Military-Press-Step-05.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-05.jpg","bigUrl":"\/images\/thumb\/1\/1c\/Do-a-Dumbbell-Military-Press-Step-05.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-05.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Try to imagine the same field goal shape with your arms to envision the right starting position. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. wikiHow's. This keeps your back stable. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. If you’re using a backless bench, then be extra careful not to arch your back. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Keep your core tight on the downward motion as well. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/17\/Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved.

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Tightening your core while you lift can help keep your back stable. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Just make sure you straighten out again before you start the workout. If you want to build up your shoulders and triceps, then incorporate this workout into your regular routine. Completing a standing dumbbell military press is similar to completing a seated press. Learn more... A military press is a variant of the shoulder press, but with more focus on the shoulders and triceps for a great isolation exercise. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Do-a-Dumbbell-Military-Press-Step-06.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-06.jpg","bigUrl":"\/images\/thumb\/a\/a4\/Do-a-Dumbbell-Military-Press-Step-06.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-06.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Don’t arch your back at all in your starting position. You’ll need to sit completely upright for this workout, so if the back of the bench is adjustable, set to be fully vertical. If you’ve never done this workout before or you have back pain, then starting in a sitting position is probably better for you. Include your email address to get a message when this question is answered. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/44\/Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg","bigUrl":"\/images\/thumb\/4\/44\/Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-04-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. You could also do this workout if there’s no back to the bench. References. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/89\/Do-a-Dumbbell-Military-Press-Step-01.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-01.jpg","bigUrl":"\/images\/thumb\/8\/89\/Do-a-Dumbbell-Military-Press-Step-01.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-01.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. For an easy variation, twist your torso to the side when you lift the weights up, then twist back to the center when you lower the weights again. Lift the dumbbells up to your head height with your elbows flared out, maintaining an angle of 90 degrees between the forearm and upper arm. This exercise puts a lot of stress on your shoulder joints. The main difference is how you position your body. This article has been viewed 1,504 times. There are 14 references cited in this article, which can be found at the bottom of the page. Alternate sides to train your core. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. We use cookies to make wikiHow great. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/21\/Do-a-Dumbbell-Military-Press-Step-07.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-07.jpg","bigUrl":"\/images\/thumb\/2\/21\/Do-a-Dumbbell-Military-Press-Step-07.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-07.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. You can perform it standing or sitting down, so choose the one that you’re more comfortable with and get started! This takes the weight away from your shoulders and could also cause back pain. If you want to build up your shoulders and triceps, then incorporate this workout into your regular routine. If you feel like you have to arch your back to lift your arms all the way, then the dumbbells are probably too heavy. Switch to some lighter dumbbells so you don’t get hurt. Hold your dumbbells at your sides while you're getting set up. Switch to lighter dumbbells so you don’t hurt yourself. A traditional military press uses a barbell, but using dumbbells instead gives you a larger range of motion. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. It is your initial position. You could also do a military press with a barbell, but dumbbells give you a greater range of motion. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1b\/Do-a-Dumbbell-Military-Press-Step-10.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-10.jpg","bigUrl":"\/images\/thumb\/1\/1b\/Do-a-Dumbbell-Military-Press-Step-10.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. The seated overhead press, the Arnold press, and dumbbell shoulder presses are all a good choice. Feet about shoulder-width apart. 2-3 sets are a common target for a full workout. Remember to keep your back straight on the downward motion too. It takes tension off of your back. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Do-a-Dumbbell-Military-Press-Step-05.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-05.jpg","bigUrl":"\/images\/thumb\/1\/1c\/Do-a-Dumbbell-Military-Press-Step-05.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-05.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Try to imagine the same field goal shape with your arms to envision the right starting position. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. wikiHow's. This keeps your back stable. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. If you’re using a backless bench, then be extra careful not to arch your back. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Keep your core tight on the downward motion as well. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg\/v4-460px-Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/17\/Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg\/aid12164191-v4-728px-Do-a-Dumbbell-Military-Press-Step-09-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"


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