Dumbbell Overhead Press
Form Cues
- 1
Sit on a bench with back support or stand with feet shoulder-width apart.
- 2
Hold dumbbells at shoulder height, palms facing forward, elbows at 90 degrees.
- 3
Brace your core and avoid arching your lower back.
- 4
Press the dumbbells directly overhead until arms are fully extended.
- 5
At the top, dumbbells should be directly above your shoulders, not in front.
- 6
Lower back to the starting position under control.
Common Mistakes
- ●
Pressing forward rather than straight up — keep the bar path vertical.
- ●
Excessive lower back arch — brace core and tuck ribs.
- ●
Locking out too aggressively — maintain slight tension at the top.
- ●
Flaring elbows too wide — keep them slightly in front of your ears.
Video guide coming soon
Equipment Variations
- ▸
Barbell overhead press — heavier loads, bilateral movement.
- ▸
Seated dumbbell press — reduces core demand, useful for heavier loads.
- ▸
Arnold press — rotating grip adds front delt emphasis.
- ▸
Pike push-up — bodyweight substitute.
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