How to Do a Overhead Press

Shoulders, triceps, core · Dumbbells · By Coach Melo, ISSA Certified Personal Trainer

The dumbbell overhead press builds strong shoulders and triceps and trains your core to stay braced. It is a key movement for keeping your shoulders healthy and strong as you age.

Quick form cues

• Brace your core and squeeze your glutes
• Press straight up until your biceps are by your ears
• Avoid arching your lower back

Suggested start: 3 sets of 8 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height.
2. 2Brace your abs and squeeze your glutes so your torso stays steady.
3. 3Press the dumbbells straight up until your arms are fully extended with your biceps by your ears.
4. 4Lower with control back to shoulder height.

Common mistakes and fixes

• Arching the lower back

  Squeeze your glutes and keep your ribs down as you press.

• Pressing the weight out in front

  Press in a straight line overhead, finishing above your shoulders.

• Shrugging toward your ears

  Keep your shoulders down and finish tall without shrugging.

• Using leg drive and momentum

  Keep your legs still so your shoulders do the work. Save leg drive for a separate push press.

Make it easier

Do the press from a seated position with back support, or use lighter dumbbells.

Related exercises

• Dumbbell Bench Press
• Push-ups
• Dumbbell Bent-Over Row
• All 27 exercises