Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
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Estimated 1RM over time
Best Epley-estimated 1RM per day across 8 sessions.
Range: 31.7 – 45.5 lbs estimated 1RM.
Volume over time
Total lbs lifted per session (sets × reps × weight), across 8 sessions.
Recent sets
| Date | Weight (lbs) | Reps | Sets |
|---|---|---|---|
| 2024-06-12 | 35.0 | 8 | 4 |
| 2024-09-16 | 25.0 | 6 | 1 |
| 2024-09-16 | 25.0 | 8 | 1 |
| 2024-09-16 | 35.0 | 9 | 1 |
| 2025-01-28 | 30.0 | 7 | 4 |
| 2025-05-02 | 30.0 | 10 | 3 |
| 2025-06-18 | 30.0 | 8 | 4 |
| 2025-08-11 | 25.0 | 12 | 3 |
| 2025-09-17 | 25.0 | 12 | 3 |
| 2026-02-06 | 25.0 | 8 | 3 |