How to perform Dumbbell Overhead Press with proper form
Starting Position
- Stand with Feet Shoulder-Width Apart: Keep a slight bend in your knees for stability.
- Hold Dumbbells: Raise dumbbells to shoulder height, palms facing forward or towards each other.
Execution
- Engage Core: Tighten your abdominal muscles to support your spine.
- Press Up: Push the dumbbells overhead in a straight line until your arms are fully extended.
- Wrist Position: Keep wrists neutral, aligned with forearms.
- Do Not Lock Elbows: Stop just before locking out your elbows at the top.
- Lower Slowly: Bring the dumbbells back to the starting position at shoulder height.
Tips
- Maintain a Straight Back: Avoid excessive arching of the lower back.
- Control the Movement: Focus on smooth and steady movement both up and down.
- Breathe: Exhale when pressing up, inhale when lowering.
Common Mistakes
- Tilting the Head Back: Keep your head neutral, aligning it with your spine.
- Using Momentum: Avoid swinging the weights; rely on muscle strength.
- Forget to Engage Core: This helps protect your lower back during the lift.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps