Standing Dumbbell Overhead Press

PushDB

Standing dumbbell shoulder press — dumbbells allow a more natural pressing arc than a barbell and are easier on the wrists and shoulders while still building full overhead strength.

Demo: Exercise technique demo

Sets

4

Reps

6-10

Rest

2 min

Contraindications

Shoulder impingement — reduce range of motion or switch to a neutral-grip/landmine variation.

Setup

Stand with feet hip-width, dumbbells at shoulder height, elbows slightly forward of the torso.

Execution

  1. 1Brace the core and glutes
  2. 2Press dumbbells straight overhead, letting them travel slightly inward at the top
  3. 3Fully extend arms without shrugging
  4. 4Lower with control back to shoulder height

Key cues

  • Brace before every rep
  • Press up and slightly in
  • Don't let the ribs flare or back arch
  • Full lockout overhead

Common faults

  • Excessive lumbar arch to assist the press
  • Pressing dumbbells forward instead of overhead
  • Uneven side-to-side path
  • Shrugging instead of pressing

Tweaks

  • Alternate arms (seesaw press)
  • Single-arm variation for stability
  • Seated version to remove leg/hip assistance

Regressions

Kettlebell Overhead Press (Single-Arm)

Progressions

Standing Barbell Overhead PressSeesaw Press (Alternating Overhead Press)

Muscles

Primary: Anterior Deltoid, Triceps Brachii

Secondary: Upper Pectoralis, Core

Sources

Attribution: General S&C canon