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
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps