Overhead Dumbbell Press

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The overhead dumbbell press is the solution for the problem associated with the barbell press. You will find with the barbell press that your arms don't move uniformly because of unequal strength. Mostly, the right arm is stronger than the left arm for right handed people and vice versa. Fixing this would require a delibrate and conscious effort like the use of a mirror to observe your movement. However, the overhead dumbbell press is an ultimate solution. 



With the overhead dumbbell press, you get to build strength in both arms as they both work equally, since equal weights are used. 
To create more effect on your shoulders,upper back and triceps,you should resort to the seated overhead dumbell press which eliminates the succor provided by the feets, giving the triceps an opportunity to strive under those weights. 
You should do nothing less than three sets with ten repititons each. 
The disadvantage of the overhead dumbbell press is that it is less effective than the barbell press.  I have made this conclusion based on personal experience and observation. With the barbell press, you can go for heavier weights and the total weight lifted is spread through the bar (I.e considering the weight of the bar itself which is usually 10kg or 20kg). You can also feel the connection between both arms as they work together inconjuction with other connective muscles. The individual dumbell weights isolate the weights to both arms almost making the program ineffective on the upper back. You can feel the lack of connection between both arms and the isolation in which they work.
The shoulder press is a compound program but using dumbells isolates the program to the shoulders and triceps.
Due to this disadvantage, the overhead dumbbell press cannot eliminate the barbell press. 



To get the total benefits of the overhead shoulder press in general, you should start out with the overhead barbell press, doing 3 sets of 10 repititons and then continue on to the overhead dumbbell press, doing 3 sets of 10 repititons. This would give you the total benefits of the overhead shoulder press. 
There are other shoulder programs you can include in your routine. The side arm raises and face pull down would be discussed subsequently and much more when we revisit shoulder programs.  

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