Dumbbell Overhead Press

Dumbbell Overhead Press is an excellent exercise that strengthens the shoulders, primarily the deltoid muscle, and also trains the triceps and the core. It is an exercise that improves both strength and stability in the upper body.

Correct technique and form

To perform Dumbbell Shoulder Press correctly, follow these steps:

  1. Start standing with your feet hip-width apart. Hold a dumbbell in each hand, palms facing forward, and the weights at shoulder height.
  2. Tighten your core and press the dumbbells up until your arms are fully extended and the weights are directly above your head.
  3. Slowly lower the dumbbells back to shoulder height and repeat the movement.

Typical mistakes

Avoid These Common Dumbbell Shoulder Press Mistakes:

  • Back sway: Be sure to keep your core tight to avoid swaying your lower back, which can lead to injury.
  • Movement too fast: Many lower the weights too quickly. Focus on controlling the movement both up and down.
  • Incorrect foot position: Keep your feet hip-width apart to maintain stability and balance during the exercise.

Modifications and Variations

Here are some variations and adaptations of the Dumbbell Shoulder Press:

  • Seated Shoulder Press: Perform the exercise while seated to focus on the shoulders and minimize the use of the core muscles.
  • One-arm shoulder press: Perform the exercise with one hand at a time to further challenge your balance and core.
  • Neutral grip: Keep your palms facing each other to reduce the strain on the shoulder joints.

Set, repetitions and breathing

For optimal results with Shoulder Press with Dumbbells, the following is recommended:

  • Beginners: Start with 3 sets of 8-10 repetitions with light weights.
  • Advanced: Perform 4 sets of 10-12 repetitions with heavier weights.

Inhale as you lower the weights and exhale as you press them overhead to maximize stability and power.

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