Dumbbell Standing Shoulder Press To Pec Dec

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
2. Position your working arm in a 'goalpost' position: elbow bent at 90 degrees, upper arm parallel to the floor, and palm facing forward.
3. Engage your core and tuck your pelvis slightly to maintain a neutral spine and stable base.

How to do it

1. Exhale as you press the dumbbell vertically until your arm is fully extended overhead, keeping your wrist stacked over your elbow.
2. Inhale as you lower the weight with control back to the starting 'goalpost' position (elbow at shoulder height).
3. Exhale as you bring your elbow and forearm across your body toward the midline in a 'pec dec' motion, keeping the 90-degree bend.
4. Inhale as you open the arm back out to the side to return to the starting position before the next repetition.

Form checklist

• Keep the elbow at shoulder height during the pec dec phase; do not let it drop toward your ribs.
• Avoid arching your lower back or leaning away from the weight during the overhead press.
• Keep your hips and shoulders square to the front to prevent the unilateral load from rotating your torso.
• Maintain a slight bend in the knees to help stabilize your center of gravity.

Pro tips

• Focus on squeezing the pectoral muscle of the working side as you bring the elbow toward the midline to maximize chest recruitment.
• Use a slow, controlled tempo (2 seconds up, 2 seconds in) to ensure the rotator cuff and core stabilizers are fully engaged throughout the transition.

Make it harder

• Perform the exercise while standing on the opposite leg to significantly increase the demand on your core and ankle stabilizers.
• Add a three-second isometric hold at the point of maximum contraction during the pec dec phase.

Frequently asked

What muscles does the dumbbell standing shoulder press to pec dec work?

The dumbbell standing shoulder press to pec dec primarily targets the deltoids, and also works the pectorals and triceps as secondary muscles.

What equipment do you need for the dumbbell standing shoulder press to pec dec?

The dumbbell standing shoulder press to pec dec uses dumbbell.

Is the dumbbell standing shoulder press to pec dec good for beginners?

The dumbbell standing shoulder press to pec dec is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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