# Overhead Press (Dumbbell)

> A standing press that drives a dumbbell in each hand overhead to train the shoulders and triceps.

Page: https://fitnessie.app/exercises/dumbbell-shoulder-press/
Type: Dumbbell · Push
Demo video: https://fitnessie.app/demos/overhead-press-dumbbell/41b3bd9597c3bb90.mp4

## 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)](https://fitnessie.app/exercises/overhead-press/)
- [Overhead Press (Kettlebell)](https://fitnessie.app/exercises/kettlebell-overhead-press/)
- [Overhead Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-overhead-press/)

## Programs that use it

- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Dumbbell Shoulder Press](https://www.strengthlog.com/dumbbell-shoulder-press/)
- [BarBend: Dumbbell Shoulder Press](https://barbend.com/dumbbell-shoulder-press/)
- [BarBend: Seated vs Standing Shoulder Press](https://barbend.com/seated-vs-standing-shoulder-press/)