Which Dumbbell Press Works Which Muscles Best?
Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resistance training experience had no effect on muscle activation patterns.
Common belief holds that trained lifters have better 'mind-muscle connection' or neuromuscular efficiency, but this study found no difference—even in EMG readings—between novices and experienced women.
Practical Takeaways
Use shoulder press to prioritize front delt and upper trap development, especially if building shoulder strength or rehabbing with light loads.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resistance training experience had no effect on muscle activation patterns.
Common belief holds that trained lifters have better 'mind-muscle connection' or neuromuscular efficiency, but this study found no difference—even in EMG readings—between novices and experienced women.
Practical Takeaways
Use shoulder press to prioritize front delt and upper trap development, especially if building shoulder strength or rehabbing with light loads.
Publication
Journal
Journal of Sports Medicine
Year
2013
Authors
Joshua Luczak, A. Bosak, B. Riemann
Related Content
Claims (6)
The more you lean back when doing pressing exercises, the more the front of your shoulder muscles do the work instead of your chest — and when you're standing straight up, your front shoulders are working the hardest.
If a young woman does shoulder presses with light dumbbells, her upper back muscles work harder than when she does incline or flat bench presses — and the more she leans back, the harder those muscles have to work.
If young, healthy women do dumbbell presses with a light weight, the chest part of the exercise (bench and incline) works the main chest muscle more than the shoulder press — both when pushing up and lowering down. And bench and incline presses work that muscle about the same.
If you're a healthy college-age woman doing light dumbbell presses, whether you're new to lifting or have lots of experience, it probably doesn't change how your chest, shoulder, and upper back muscles turn on during the exercise.
If young, healthy women do light dumbbell presses, the shoulder press works their front shoulder muscles more than the incline press, and that works more than the flat bench press—no matter if they're lifting or lowering the weight.