What Exercise Can You Do for Standing Dumbbell Press for Upper Body Strengthening?

Are you struggling to get a good posture? Do you get injuries related to your bad form? Now, let me tell you something, some muscles in the body perform more work than we realize. Shoulder muscles, for example, aid in a variety of upper body activities. As a result, it is critical to ensure that your shoulders are strong and that you get the most out of your workouts. We mainly focus on the lower half or core through standard jogging, dancing, or sports. However, a lack of attention on upper-body strength might result in stooped posture or the inability to lift and carry essential things. Read further to know different benefits and variations of standing dumbbell press for upper body strengthening for increased confidence with everyday tasks.

Best Workouts With The Dumbbell at Home:

If you aren’t already, you should incorporate the most incredible dumbbell workouts and routines into your weekly fitness routine. Despite their relatively crude appearance, these time-tested tools are essential for upper body strength training. Even the most muscular bodybuilders and celebrities, who have a plethora of costly equipment at their disposal, integrate dumbbell training regularly. And who are we to dismiss celebs and bodybuilders? Let’s get the ball rolling and check out the two best exercises to get you that power. Dumbbell arm workouts are a great option to use.

Standing Dumbbell Press - dumbbell workouts

Bench Press

An excellent flat bench dumbbell press is also a tricep exercise with dumbbells since it works the triceps as well as the shoulder muscles. Here’s how you do a dumbbell bench press.

  1. With a dumbbell in each hand, lie down on the flat bench.
  2. Maintain a bent arm to the side of each shoulder, palms facing up. 
  3. As you press the weights over your chest, extend your elbows. 
  4. Continue until your arms reach straight over your wardrobe, but do not contact the weights together. 
  5. Return the weights to just below shoulder level. 
  6. Repeat

Reps: 7-12 per set

Sets: 4

Rest: 80-100 seconds between each set

These CrossFit workouts with dumbbells will help you get the upper body strength within no time. It will get your blood pumping, and in few days, you will see the positive changes you anticipated for. 

Workout 1

9 Rounds For Time

200 meter Run

11 Dumbbell Burpee Deadlifts (2×60/40 lb)

Workout 2

10 Rounds For Time

10 Dumbbell Hang Squat Cleans (2×45/35 lb)

7 Handstand Push-Ups on Dumbbells

Workout 3

3 Rounds For Time

400 meter Run (x2)

30 Dumbbell Squat Cleans (2×50/35 lb)

25 Burpees

Standing Dumbbell Press Benefits

  • With moderate to high weights, this exercise allows you to stress the deltoids fully. While you won’t lift as much overall weight as you would with an overhead barbell press, you can still move some heavy-as-hell iron. It’s an excellent dumbbell shoulder exercises because you can practically increase the standing dumbbell press’s weight forever.
  • Unlike barbell overhead press exercises, the standing dumbbell press makes it hard to complete repetitions by compensating for your weaker side with your stronger side. As a result, the standing dumbbell press can help avoid or rectify imbalances in strength and muscle growth between your right and left upper arms. Due to its rectifying quality for arms, it is also a good dumbbell arms workout.

Standing Dumbbell Press Muscles Worked.

  • The standing dumbbell press is a significant complex movement that works our shoulders well. It works our front and side delts, making our shoulders larger and wider while encouraging muscular growth in our traps, abs, and triceps. 
  • Starting with our shoulders, the standing press is one of the few exercises that activate our front delts, giving us broader shoulders. 
  • The exercise is also great at working the medial and lateral heads of our triceps.  
  • A lesser-known benefit of the standing press is that it helps create larger traps, which help our shoulders while lifting weights overhead. 
  • When you do the push while standing, it works your abs and obliques well. It is also an ab exercises with dumbbells that better stimulate your abs than the bench press, squat, and deadlift. 

Standing Dumbbell Press Heavy

Standing Dumbbell Press - dumbbell press heavy

Using heavy dumbbells while doing this workout will help you gain self-confidence and cut/burn more fat. Well, in all and all, it will also give you a chance to challenge yourself.

  • A lesser-known benefit of the heavy standing press is that it helps create larger traps, which help our shoulders while lifting weights overhead.
  • When you do the push while standing, it works your abs and obliques well. It is also an ab exercise with dumbbells that better stimulate your abs than the bench press, squat, and deadlift.

Dumbbell Lateral Raise Workout Plan

Adding dumbbell lateral raise to your workout regimen primarily targets the middle deltoid (shoulders). The secondary muscles which are targeted include the upper back, chest, and arms. 

How: 1. Take a pair of dumbbells and stand up straight. 

  1. Lift the dumbbells and extend your arms out to the sides with your palms facing down.
  2. When your elbows are at shoulder height, wait for a moment before slowly lowering your arms back to the starting position. 
  3. Repeat.
  • Make sure you keep your core engaged, your back upright, and your face forward while performing the dumbbell lateral raise exercise. Lower the dumbbells while inhaling and keeping your elbows and knees slightly bent.
  • Add three sets of eight to twelve repetitions of dumbbell lateral raises to your upper body exercise. Alternate between bent over lateral lifts, front rises, and lateral raises for a complete shoulder exercise.

Standing Dumbbell Press Vs. Seated Workout

  • Lifting anything overhead is an excellent method to build core strength. When done from a standing position, however, one may optimize core stability. When the lifter is seated, they are not needed to support themselves, which typically allows for higher loading fully. At the same time, core strength and stability are fundamental in the standing press, especially as the weights grow.
  • Both pressing actions are directed towards the shoulders. The sitting press, on the other hand, may take a more direct approach. It needs somewhat less core strength and stability (often contributing to weakness and failure in the standing press).
  • Assume a lifter is experiencing problems with their lower body and lumbar spine. In that scenario, the vertical press may exacerbate the action, particularly with greater loads/higher volume, because tiredness frequently leads to sloppier repetitions. The sitting press can be an excellent technique to target specific muscle groups while limiting spinal extension. 
Standing Dumbbell Press - dumbbell seated workouts

Standing Dumbbell Press Chest Routine

Why: Standing presses target your pectoral muscles in a unique way, stimulating new muscular growth and growth. You need one dumbbell to do this workout.

How to do it: 

  • Stand with your feet shoulder-width apart, a dumbbell between your hands, and your arms bent in front of your chest. 
  • Squeeze the dumbbell between your palms to stimulate the chest. 
  • Then, return to the beginning position by pushing the dumbbell away from you until your arms are completely extended.

Things to remember: You must be careful not to let your arms droop when you tire. When completely extended, they should be parallel to your chest. Another thing to keep in mind is to keep your core engaged in minimizing lower back pain as you push the weight away from you.

Flat Dumbbell Press Workouts

Muscles worked:  Anterior, the major pectoralis and lateral deltoids, and several triceps are all included. This workout promotes increased horizontal action and also more training and increment of the major pectoralis. This version is ideal for developing your chest.

How to go about it:

  • Start by sitting at the first end of a plain bench, holding a dumbbell in both hands slightly on top of your knees. 
  • Stretch yourself on the bed and place the dumbbells hence that your hands face together. 
  • Now, get the dumbbells above to shoulder-width apart in front of you, one at a time.
  • Twists the wrists in front, so that your palms face apart from you, and down the dumbbells to the parts of your chest, creating 90-degree angles. 
  • Take the breath out and raise the dumbbells using your chest muscles. 
  • Above the lift, lock your arms and compress your pecs for some time before gradually descending again.

Standing Dumbbell Shoulder Press Workout Plan

The below exercise should be included to get maximized rip and core strength along with shoulder power.

Bicep’s curl

Sets 4 Reps 10

How to do it:

Stand with your arms at your sides and your palms facing front. Curl the weights up, tightening your biceps at the top while keeping your elbows tucked up to your sides. Lower them back to the beginning.

Dumbbell Push Press Routine

This exercise increases core stability and has a positive impact on Olympic weightlifting strength and power. In other words, if you include snatches and clean and jerks in your workouts, as well as push presses as a supplement, you will most likely see improvements.

How to do it
: With the dumbbells at your shoulders, quickly dip and then extend your hips and knees to propel the weights upward, then push with your elbows locked out.
Because it is essentially a full-body workout, the dumbbell push press engages multiple major muscles in both the upper and lower bodies.


Resistance or strength training for the upper body provides a number of benefits. It helps to build muscle strength and endurance in the arms, back, chest, and shoulders. It also helps with calorie burning, injury prevention, and the formation of stronger bones. For the best results, try to do an upper body workout a couple of times per week. Begin slowly, with fewer repetitions and sets, then gradually increase your workout intensity as your strength develops. You’ll have the strength of a Marvel superhero with the above-mentioned sets and variants of standing dumbbell press for upper body strengthening!

I would like to welcome your comments and questions in this training information on standing dumbbell press workouts.

3 thoughts on “What Exercise Can You Do for Standing Dumbbell Press for Upper Body Strengthening?”

  1. Having dumbbells at home is great. There are so many exercises that we can do with them. Thank you for giving us these 3 workouts. I think I had never tried to do any one of them. Flat bench dumbbell press can really help us improve how our tricep looks. And we can do all this at home!

  2. Thank you for sharing this very informative article – What Exercise Can You Do For Standing Dumbbell Press For Upper Body Strengthening?  Bad posture means lowered self confidence, proper posture definitely boosts your self confidence. Exercise strengthening our upper bodies helps prevents injuries and boost our immune system. What is the appropriate dumbbell weight for beginners?

    • Sure, I thank your comment. I also think this will more helpful to strengthen the upper body. With a dumbbell, it will be faster to get effective results. Sure, I will share the next article to update your knowledge about dumbbells which is more suitable for a beginner or you. in general I recommend to 2- to 3-pound dumbbells for beginners.


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