{"id":371636,"date":"2026-01-15T16:18:09","date_gmt":"2026-01-15T16:18:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/371636\/"},"modified":"2026-01-15T16:18:09","modified_gmt":"2026-01-15T16:18:09","slug":"the-dublin-press-strips-away-momentum-to-build-real-shoulder-strength-heres-how","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/371636\/","title":{"rendered":"The Dublin Press Strips Away Momentum to Build Real Shoulder Strength \u2013 Here’s How"},"content":{"rendered":"

Aesthetics aside, strong shoulders support power and stability<\/a>, and help you navigate everyday tasks \u2013 like lifting, pressing and carrying \u2013 with ease. <\/p>\n

Compound exercises<\/a> such as the overhead press<\/a> recruit multiple muscle groups at once, including the shoulders, and are ideal if you value efficiency in your training sessions. Isolation exercises<\/a>, on the other hand, promote hypertrophy<\/a> by allowing higher training volume for a specific muscle. <\/p>\n

The Dublin press is an effective isolation exercise that targets the shoulders for improvements in both strength<\/a> and muscle mass<\/a>.<\/p>\n

It’s a strict overhead pressing variation, during which dumbbells<\/a> are raised from shoulder height to overhead, but at a slightly wider angle than a standard overhead press, which follows a vertical line. Often, it\u2019s performed while seated. <\/p>\n

\u2018By removing leg drive and limiting compensations, the Dublin press forces the upper body and trunk to do the work,\u2019 explains Daniel Booth, performance coach at MyoLab<\/a>. \u2018If your core<\/a> isn\u2019t locked in or your shoulder mechanics aren\u2019t clean, it shows immediately. That\u2019s why it\u2019s such an effective tool for building honest pressing strength and exposing weak links.\u2019<\/p>\n

Muscles Worked by the Dublin Press Exercise<\/p>\n

Booth describes the Dublin press exercise as an \u2018upper-body lift<\/a> that quickly becomes a stability challenge.\u2019<\/p>\n

The anterior and medial deltoids \u2013 the front and side parts of the shoulder muscle \u2013 are the primary drivers of the press, responsible for reaching overhead and rotating your arm inward. Additionally, the lift recruits the triceps<\/a>, which facilitate the extension of the elbows to finish the lift, and the upper chest<\/a>, which Booth explains contributes to the initial drive of the movement. <\/p>\n

According to Booth, the Dublin press also engages key stabilisers, including:<\/p>\n

Core (obliques, transverse abdominis, rectus abdominis) \u2013 prevents leaning back and excessive spinal extension.Upper back and scapular stabilisers \u2013 these help to maintain shoulder position and control the overhead movement.Hip flexors and postural muscles \u2013 when seated, these help to keep you in an upright seated position. How to Do the Dublin PressSit at the end of a bench with feet planted and holding dumbbells at shoulder height, palms facing forward.With elbows tucked slightly, press the dumbbells overhead and slightly outward until arms are fully extended, but not locked.Slowing bring the weights back down to the starting position, without losing posture.<\/p>\n

Booth advises starting lighter than you would with a standing \u2013 or standard \u2013 overhead press. \u2018The Dublin press is harder than it looks,\u2019 he cautions. \u2018If you lean back or flare the ribs, the load is too heavy. Progress only when posture stays solid across all reps.\u2019<\/p>\n

Benefits of the Dublin Press<\/p>\n

\u2018I rate the Dublin press highly as an accessory press for men who want stronger shoulders and better control through the trunk,\u2019 says Booth. \u2018It\u2019s simple, honest, and unforgiving in the best way.\u2019<\/p>\n

There are five key benefits of introducing the Dublin press into your training, according to Booth.<\/p>\n

Builds Strict Overhead Strength<\/p>\n

If you opt for the seated variation, Booth explains that there\u2019s \u2018no leg drive, no momentum \u2013 just pressing power.\u2019<\/p>\n

Develops Serious Trunk Stability<\/p>\n

\u2018The seated position forces anti-extension control under load,\u2019 says Booth.<\/p>\n

Improves Shoulder Mechanics<\/p>\n

The exercise encourages clean pressing patterns and better scapular control, according to Booth.<\/p>\n

Exposes and Fixes Weaknesses<\/p>\n

\u2018If you rely on leg drive or spinal extension in pressing, this cleans it up fast,\u2019 Booth says.<\/p>\n

Carries Over to Sport and Training<\/p>\n

Stronger, more stable shoulders support performance in lifting, contact sports, and overhead work, Booth explains.<\/p>\n

\u2018The trade-off is that it\u2019s not a max-strength lift,\u2019 the PT says. If your goal is absolute load, this isn\u2019t the exercise for you. \u2018But, if your goal is cleaner pressing, and more resilient strength, it\u2019s a very smart addition.\u2019<\/p>\n

Word of Warning<\/p>\n

Something to be mindful of: the wider angle of the press increases stress on the anterior deltoids and requires more stabilisation from surrounding shoulder muscles. This can be positive for improving joint stability if performed with reasonable load and good form. If you have limited shoulder mobility or experience pain when lifting overhead, it might be smart to opt for an alternative shoulder exercise, such as a landmine press<\/a>.<\/p>\n

Build strength, add muscle and strip body fat in 2026 with this simple four-week training plan from Men\u2019s Health fitness director Andrew Tracey. You\u2019ll also get a fully comprehensive nutrition guide, giving you the tools to create a smart, sustainable calorie deficit \u2013 without compromising your training. Tap the link below to unlock 14 days of free access to the Men\u2019s Health app and start training today.<\/p>\n

Click here<\/a>
<\/p>\n

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