Standing Dublin Press

Key Takeaways

The Standing Dublin Press isn’t just your average workout; it’s an effective exercise that packs a punch for your upper body muscles! Not only will you be engaging several muscle groups, but you’re also going to be learning an exercise that’s unique. Beginners, we’ve got you covered with easy instructions. And for those seeking a little extra, stay tuned for some bonus tips! Ready to feel pumped and motivated? Let’s dive right in!

The Essence of the Standing Dublin Press

So, what exactly is the Standing Dublin Press? This engaging exercise is an innovative way to target your deltoids, triceps, and upper pecs. While it might sound like a move straight out of Ireland, its benefits are universally understood: stronger, leaner, and more defined upper body muscles. And if you’re hunting for a “Smith Machine Calf Raise Alternative”, you’re in luck. This move, with a few tweaks, can provide similar muscle engagement.

Steps to Master the Standing Dublin Press

  1. Setup: Begin by standing erect, feet shoulder-width apart. Hold a dumbbell in each hand with a neutral grip, meaning palms facing each other.
  2. Initial Position: Bring the dumbbells to shoulder height, as if you’re about to press them overhead.
  3. The Press: Push the dumbbells upwards, extending your arms fully. Keep your core tight throughout.
  4. The Dublin Twist: As you’re pressing the dumbbells, rotate your wrists so your palms face forward at the top of the movement.
  5. Return: Slowly reverse the motion, rotating your wrists back to the neutral grip as you lower the dumbbells to the shoulder height.
  6. Repeat: Aim for 3 sets of 8-12 reps, especially if you’re a beginner. As you get more experienced, you can adjust the sets and reps according to your goals.

Expert Tips for the Standing Dublin Press

  1. Core Engagement: Always keep your core tight. It stabilizes your body during the press.
  2. Breathing: Inhale as you lower the weights, exhale during the press. Proper breathing helps with power and focus.
  3. Posture: Ensure your back is straight. No arching or rounding. This prevents unnecessary strain.
  4. Wrist Movement: Rotate those wrists smoothly. No jerky movements. This ensures the targeted muscles are engaged properly.
  5. Weight Selection: Beginners should start with lighter weights to get the form right before progressing.
  6. Smith Machine Calf Raise Alternative: For those looking for calf engagement, consider adding a calf raise at the end of each press. This won’t exactly replicate the Smith Machine exercise, but it adds a lower body element.


  1. What muscles does the Standing Dublin Press target? The Standing Dublin Press primarily targets the deltoids, triceps, and upper pecs.
  2. How often should I do the Standing Dublin Press? Aim for 2-3 times a week, allowing for a day of rest between sessions.
  3. Is this exercise suitable for complete beginners? Absolutely! Just start with lighter weights and focus on your form.
  4. How is it different from a traditional overhead press? The wrist rotation in the Dublin Press adds a unique element, engaging the muscles differently.
  5. Can I use the Standing Dublin Press as part of a full-body workout? Definitely. Combine it with lower body and core exercises for a comprehensive routine.
  6. Why is it called the Dublin Press? The origins are a bit cloudy, but it’s a catchy name, isn’t it?
  7. How does the Dublin Press compare to the Smith Machine Calf Raise? They target different muscles, but with a tweak in the Dublin Press, you can engage the calves as well.
  8. Do I need special equipment for the Standing Dublin Press? Just a pair of dumbbells and you’re good to go!
  9. Can I do the Dublin Press seated? Yes, but standing engages more stabilizer muscles, giving a better workout.
  10. Is the Standing Dublin Press good for toning or building muscle? Both! Adjust the weight and reps for your specific goal: lighter weights and higher reps for toning, heavier weights and lower reps for muscle building.

There you have it! With the Standing Dublin Press in your arsenal, you’re on the right track for a fit and fabulous upper body. Remember to always consult with a fitness professional if you’re unsure about techniques. AH7 wishes you an exhilarating workout journey! Stay pumped!

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