Overview
A seated or standing overhead press with dumbbells. Allows independent arm movement for balanced development and a greater range of motion than a barbell.
Muscles Trained
Primary shoulders
Secondary
TricepsUpper Traps
Step-by-Step Instructions
- 1
Sit on a bench with back support or stand with core tight.
- 2
Hold dumbbells at shoulder height, palms facing forward.
- 3
Press overhead until arms are nearly locked out.
- 4
Lower slowly back to starting position.
Benefits
- ✓
Corrects side-to-side imbalances
- ✓
Greater ROM at the top — deeper shoulder contraction
- ✓
Reduces spinal compressive load vs barbell
Form Tips
- →
Neutral grip (palms facing each other) is easier on the shoulder joint
- →
Don't touch dumbbells at the top — maintain tension
Watch Video Tutorial
Search YouTube for demonstration