Shoulders · Compound movement
Circus Dumbbell Press
A compound exercise for the shoulders, with the triceps, forearms, traps and abs working too. You need dumbbells.
Progression
Progression: manual
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Forearms, Traps, Abs
- Equipment
- Dumbbell
- Difficulty
- Advanced
How to perform the Circus Dumbbell Press
- Clean the thick-handled circus dumbbell to your shoulder, settling it into a solid rack with the elbow tucked and the trunk braced hard.
- Set your feet under your hips and take a big brace; a single heavy implement overhead makes any trunk softness show immediately.
- Dip the knees slightly and drive the dumbbell overhead, keeping it tracking straight up and slightly back over the shoulder.
- Lock the arm out fully overhead with the biceps by the ear and the whole body rigid, then lower under control to the rack.
- Press for the prescribed reps per arm, then switch sides; record the load lifted. This is a maximal overhead event, scored by the weight you can lock out.
Default progression: manual.
Common mistakes
- •Letting the trunk bend sideways to shove the dumbbell up rather than staying braced and pressing it straight.
- •Pressing the dumbbell out in front of the shoulder instead of tracking it up and slightly back over the joint.
- •Skipping the leg dip on a heavy attempt and trying to grind it up with the shoulder alone.
- •Catching a soft, unlocked elbow at the top rather than punching to a hard, stacked lockout.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Circus Dumbbell Press fits into hypertrophy and strength splits that prioritize shoulders volume.
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