Just curious what the consensus was here on JSF on the appropratie (or more effective) way to do a dumbbell military press.

I recently decided to change from barbell to dumbbell for just a while. Today I tried both methods to see what I liked better and I cannot decide.

On my first set I did dumbbell presses starting with my palms almost facing me (not quite, but close), and at the top of the rep my palms were facing away from me. On my second set I pretty much did the whole rep with my palms facing away from me. Set one seemed harder, but I don't know if it was better for SHOULDER overload.

Any opinions on this?

Thanks
Chris

On my first set I did dumbbell presses starting with my palms almost facing me (not quite, but close), and at the top of the rep my palms were facing away from me. On my second set I pretty much did the whole rep with my palms facing away from me. Set one seemed harder, but I don't know if it was better for SHOULDER overload. Any opinions on this?


I have never done the first type more than a handful of times, I never felt comfortable. Type 2 I have done many times. But somewhere I fell into type 3 where my plams face each other and use that. I think I picked it up from the old nautilus shoulder press machine.

I do an alternating side press where you start with palms facing you at collar bone level and then press up rotating the dumbell as you lean to the side (sort of like a side bend). I think it's great for developing overhead pressing strength, but as for overloading the shoulders particularly I don't think it is as good as a regular press.

I like the alternating side press because involves the core to a great degree.

I know this is slightly off topic but on topic at the same time but anyway...

I prefer using a bar over dumbells. I've had tons of shoulder problems and when I use dumbells, my natural tendency is to lift them sort of straight up. I feel as if this puts undue strain on my AC joint and rotator cuff. When I use a barbell I can space my hands slightly wider than shoulder width and that is where they stay for the whole range of motion.

The bar just "feels" safer in my case. Anybody have any information that contradicts what I just said? I do prefer using dumbells whenever possible just because I feel its better for overall development rather than targeting. I'd like to switch sometime in the future.