← Exercise library

Overhead Press (Dumbbell)

Two dumbbells from your shoulders to overhead. Each side works alone, which is the advantage.

• Shoulders
• Dumbbell
• Weight and reps

What it works

Shoulders, with the triceps completing the lockout and the trunk working to stabilise. Because each arm is loaded independently, side to side differences show up immediately and get corrected instead of hidden.

Setup

1. Take a dumbbell in each hand and get them to shoulder height. Standing, the easiest way is to clean them up one at a time. Seated, rest them on your thighs and kick them up one at a time as you lean back.
2. Set the dumbbells just outside your shoulders with your palms facing forward, or slightly turned in if that is more comfortable for your shoulders.
3. Elbows slightly in front of your body rather than flared straight out to the sides.
4. Standing: feet about hip width, glutes squeezed, abdominals braced. Seated: back flat against the pad, feet planted.

The movement

1. Breathe in and brace.
2. Press both dumbbells up and slightly inward, so they travel towards each other without clashing.
3. Finish with your elbows locked and the dumbbells roughly over your shoulders, arms alongside your ears.
4. Lower under control until your upper arms are at least parallel to the floor, and a little lower if your shoulders are comfortable there.
5. Reset your brace and press again.

Common mistakes

• Flaring the elbows straight out: a slightly forward elbow position is more comfortable and stronger for most people.
• Clashing the dumbbells at the top: they should finish close but not touching. Banging them together wastes force and is a good way to lose one.
• Arching the lower back: squeeze your glutes when standing, or use a bench with a back pad. If you cannot press without bending backwards, the weight is too heavy.
• Half repping the bottom: lower until your upper arms are at least parallel. Short reps here build very little.
• Struggling to get set: if getting the dumbbells to your shoulders is the hardest part of the set, that is a sign to either use a lighter pair or press seated.

Variations and alternatives

The barbell overhead press allows more total weight and a more consistent bar path. Seated versions remove the trunk demand. Lateral raises are a useful accessory for the side of the shoulder, which pressing hits less than people expect.

If a movement causes pain rather than ordinary training effort, stop and speak to a qualified professional. Programming context for this lift is in how training programs are built.