Standing Dumbbell Shoulder Press
Ribs down, press straight up, lower to chin height.
How to do it →Standing Dumbbell Shoulder Press vs Pike Press-up
Both train your front delts. Here's how they differ, and when to pick each one.
Pike Press-up
Hips high, lower the top of your head towards the floor, press back.
How to do it →Side by side
| Standing Dumbbell Shoulder Press | Pike Press-up | |
|---|---|---|
| Kit | Dumbbell | Bodyweight |
| Main muscles | Front Delts, Side Delts | Front Delts |
| Also works | Triceps, Upper Chest, Core | Triceps, Side Delts, Upper Chest |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 6 kg per hand | Your bodyweight |
How each one feels
Standing Dumbbell Shoulder Press
- Brace your stomach and press the dumbbells straight overhead.
- Lower slowly back to chin height.
Watch out for: Leaning back to push.
Pike Press-up
- Bend your elbows to lower the top of your head towards the floor.
- Press back up to straight arms.
Watch out for: Hips dropping.
Standing Dumbbell Shoulder Press: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your triceps and upper chest.
- − Can be awkward if your shoulder or lower back needs looking after.
Pike Press-up: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your triceps and side delts.
- − Harder to add weight in small steps as you get stronger.
- − Can be awkward if your shoulder or wrist needs looking after, or during pregnancy.
Which should you pick?
- Pick Standing Dumbbell Shoulder Press if you've got the kit and want a move that's simple to load up week after week.
- Pick Pike Press-up if you train at home, travel a lot, or want something you can do anywhere.
- Standing Dumbbell Shoulder Press is the natural next step once Pike Press-up gets awkward to load.
- Pike Press-up needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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