Overhead Press (Dumbbell)

How to do it

1. Stand with your feet about hip width and hold the dumbbells at shoulder height, palms forward, elbows bent.
2. Brace your abs and squeeze your glutes.
3. Press the dumbbells up and slightly in until your arms are straight with the weights over your shoulders.
4. Lower under control back to shoulder height.

Key cues

• Dumbbells start at shoulder height
• Forearms stay under the weights
• Press up and slightly in
• Legs and abs locked, no leaning back

Common mistakes

• Leaning back to push the weight up
• Letting the elbows flare straight out to the sides
• Pressing the dumbbells out in front of you instead of overhead
• Using the legs to kick the weights up

Muscles worked

Primary

Front delts

Secondary

Triceps and side delts

Equipment

Dumbbells.

Variations

• Overhead Press (Barbell)

  Barbell · Front delts · Push

• Overhead Press (Kettlebell)

  Kettlebell · Front delts · Push

• Overhead Press (Smith Machine)

  Smith machine · Front delts · Push

Programs that use it

• Upper/Lower

References

1. StrengthLog: Dumbbell Shoulder Press
2. BarBend: Dumbbell Shoulder Press
3. BarBend: Seated vs Standing Shoulder Press