Compound lifts like the overhead press work several muscle groups at once, including the shoulders, making them a smart choice if you want maximum efficiency in your workouts. Isolation movements, by contrast, focus on a single muscle, allowing for higher volume and more direct stimulus to support hypertrophy.
The Dublin press is a highly effective isolation exercise designed to challenge the shoulders and deliver gains in both strength and muscle size.
Understanding the Dublin Press
The Dublin press is a strict overhead pressing variation performed with dumbbells. The weights travel from shoulder height to overhead, but instead of following a straight vertical path, they move at a slightly wider angle. The exercise is most commonly performed in a seated position.
‘By taking leg drive out of the equation and reducing compensations, the Dublin press makes the upper body and core do the work,’ explains Daniel Booth, performance coach at MyoLab. ‘If your core isn’t braced or your shoulder mechanics aren’t solid, it becomes obvious immediately. That’s what makes it so effective for building honest pressing strength and revealing weak points.’
Muscles Worked in the Dublin Press
Booth describes the Dublin press as an upper-body movement that quickly turns into a stability test.
The anterior and medial deltoids—the front and side heads of the shoulder—are the primary movers, driving the arms overhead and assisting with internal rotation. The triceps extend the elbows to complete the press, while the upper chest contributes to the initial phase of the lift.
Beyond the main movers, the Dublin press places significant demands on key stabilising muscles, including:
- Core muscles (obliques, transverse abdominis, rectus abdominis) to prevent leaning back and excessive spinal extension
- Upper back and scapular stabilisers to maintain shoulder alignment and control overhead motion
- Hip flexors and postural muscles, which help maintain an upright seated position
How to Perform the Dublin Press
- Sit on the edge of a bench with your feet firmly planted on the floor and dumbbells held at shoulder height, palms facing forward.
- Keep the elbows slightly tucked and press the dumbbells upward and slightly outward until your arms are fully extended, without locking the elbows.
- Slowly lower the weights back to the starting position while maintaining an upright posture.
Booth recommends starting lighter than you would for a standing or traditional overhead press. ‘The Dublin press looks simple, but it’s tougher than most people expect,’ he says. ‘If you start leaning back or flaring the ribs, the weight is too heavy. Only increase load when your posture stays solid throughout every rep.’
Key Benefits of the Dublin Press
‘I rate the Dublin press very highly as an accessory movement for men aiming to build stronger shoulders and better trunk control,’ Booth says. ‘It’s straightforward, honest, and demanding in the right way.’
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Builds Strict Overhead Strength
When performed seated, the Dublin press eliminates leg drive and momentum, forcing pure pressing strength from the upper body.
Enhances Trunk Stability
The seated setup challenges the core to resist spinal extension under load, developing strong anti-extension control.
Refines Shoulder Mechanics
The movement encourages cleaner pressing patterns and improved scapular stability, supporting healthier shoulder function.
Highlights and Corrects Weak Links
If you rely on leg drive or excessive arching during overhead presses, this exercise quickly exposes those habits and helps correct them.
Transfers to Sport and Training
Stronger, more stable shoulders can enhance performance in lifting, overhead tasks, and contact-based sports.
‘The compromise is that it’s not designed for maximal loading,’ Booth notes. ‘If your goal is lifting the heaviest weight possible, this isn’t the lift to chase. But if you want cleaner mechanics and resilient strength, it’s a very smart addition to your programme.’
A Note of Caution
The wider pressing angle places increased demand on the anterior deltoids and surrounding stabilising muscles. While this can improve joint stability when performed with good form and appropriate load, those with limited shoulder mobility or discomfort during overhead movements may benefit from choosing an alternative, such as a landmine press.
