Overhead Press - Standing (Dumbbell)

Stand with feet shoulder-width apart. Press dumbbells from shoulders to overhead. Keep your glutes squeezed and core tight to avoid arching your back.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Very High
Calorie Burn: Medium-High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

front shoulders

Secondary

triceps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Ensure your palms are facing forward and your elbows are tucked close to your body.
Step 2Position Your Body
- Engage your core and keep your back straight throughout the movement.
- Stand tall with your chest up and shoulders back.
Step 3Lift the Dumbbells
- Press the dumbbells overhead by extending your arms fully while keeping your elbows slightly in front of your body.
- Make sure to keep your wrists straight and aligned with your forearms.
Step 4Hold the Position
- At the top of the movement, pause for a moment to ensure stability.
- Your arms should be fully extended, and the dumbbells should be directly above your shoulders.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder height, maintaining control throughout the movement.
- Keep your elbows close to your body as you lower the weights.
Step 6Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Stand tall and take a moment to regain your balance before moving on.

Watch full tutorial video