A vertical pressing movement that raises dumbbells from shoulder level to overhead, primarily working the shoulder muscles with assistance from the triceps.
How to do the Overhead Press (Dumbbell)#
- Stand tall with feet about hip-width apart and hold a dumbbell in each hand at shoulder height.
- Position your elbows roughly beneath the weights, lift your chest, and brace your core while squeezing your glutes.
- Press the dumbbells upward in a straight line until your arms are nearly extended overhead.
- Lower the dumbbells back down to shoulder height under control.
- Perform the desired number of repetitions while keeping the motion smooth and even on both sides.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps, Abs
Common mistakes#
- Overarching the lower back during the press.
- Allowing the elbows to drift too far forward or flare widely to the sides.
- Using leg drive or excessive body momentum to help lift the weights.
- Lowering the dumbbells too quickly instead of controlling the descent.
- Letting the wrists collapse backward under load.
