Dumbbell Overhead Press

How to perform the Dumbbell Overhead Press

1. Sit on a bench with back support or stand braced; bring the dumbbells to shoulder height with palms facing forward and wrists stacked over elbows.
2. Set your shoulder blades down and back, brace your core, and squeeze your glutes to lock the ribcage over the pelvis.
3. Press the dumbbells up and slightly inward so they meet (or nearly meet) overhead with arms extended, but do not clank them together.
4. Keep the dumbbells in line with the shoulders throughout — do not let the elbows drift forward of the wrists or flare out behind the torso.
5. Lower the dumbbells under control to a depth where the elbows finish just below shoulder height; deeper stretch is fine if your shoulder mobility allows it without compensation.
6. Reset the brace at the bottom of each rep rather than rebounding out of the stretch.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Pressing the dumbbells outward in a wide arc rather than up and slightly in toward the midline.
• •Letting the elbows drift behind the wrists at the bottom, putting the shoulder into a vulnerable position.
• •Hyperextending the lower back to compensate for tight lats or a weak press, especially on the last few reps of a set.
• •Banging the dumbbells together overhead and losing tension on the delts.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.