Technique
- Stand up with feet shoulder-width apart and hold a Dumbbell in one hand at shoulder height.
- Press the weight overhead by extending your arm, fully straightening at the elbow.
- Lower the weight back to shoulder height with control.
Form tips
- Maintain a neutral spine throughout the movement; avoid arching your back.
- Keep your wrist straight and aligned with your forearm during the press.
- Focus on a controlled ascent and descent of the weight, avoiding jerking motions.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Shoulders
Secondary
- Chest
- Triceps
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Other disciplines
Joint movements
Shoulderflexion upward
trains stretches
Progressions
Barbell overhead press
Beginner - Elite
Double dumbbell overhead press
Novice
Arnold press
Novice
Alternating Arnold press
Novice
One-arm clean and press
Intermediate
One-arm clean, squat and press
Intermediate
Variations
Single kettlebell overhead press
Beginner
View Similar Exercises
View Similar Exercises
Push press
Beginner
Kettlebell bottoms up press
Novice
Halo
Beginner
Kneeling woodchopper
Beginner
One-arm front raise
Beginner
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