Vertical Push · Compound
Dumbbell Shoulder Press
Also known as Seated DB Press. Targets Front Delt, Side Delt with an optimal working range of 8–12 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dumbbell Shoulder Press:
- 1 Press dumbbells overhead in smooth slight arc
- 2 Keep elbows slightly in front of shoulders in scapular plane
- 3 Brace core and keep ribcage pinned down
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Flaring elbows 90 degrees out to sides
- ✕ Arching lower back excessively
Programs Featuring Dumbbell Shoulder Press (8)
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
Sheiko #30 (4-Week Accumulation Cycle)
Boris Sheiko’s 4-week high-volume accumulation cycle following #29, featuring double-wave Squat and Bench Press sessions at 75%–85% 1RM to build technical mastery and work capacity.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.