Dumbbell Overhead Press

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Intermediate

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A compound vertical push using dumbbells from shoulder height to overhead, targeting deltoids and triceps to build shoulder strength and stability; performed standing or seated for upper body power.

About Exercise

Equipment

Dumbbells

Difficulty

2/5 • Intermediate

Primary Muscle Groups

Shoulders

Secondary Muscles

Chest, Abs, Lower Back

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Weightlifting

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Shoulders

10/10

Anterior Delts, Medial Delts

Triceps

7/10

Lateral Head, Medial Head

Traps

6/10

Upper Traps

Chest

4/10

Upper Chest

Abs

4/10

Rectus Abdominis

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds

How to Perform

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms forward and elbows slightly forward. Brace core and squeeze glutes for stability.

Exhale and press dumbbells overhead until arms are nearly extended.
Bring dumbbells close together at the top with biceps near ears.
Inhale and lower dumbbells slowly back to shoulder height.
Keep elbows under wrists and maintain neutral spine throughout.
Repeat for desired reps while controlling the movement.

Coaching Tips

Form Cues

Drive through heels
Keep core tight
Elbows forward not flared
Press straight up
Avoid arching back

Breathing

Inhale during the lowering phase and exhale forcefully during the press while bracing your core.

Tempo

2-0-1

Range of Motion

Lower to shoulder height where elbows are at 90 degrees; press until arms are fully extended but not locked, with head slightly forward.

Safety

Safety Notes

Avoid if acute shoulder impingement present
Ensure shoulder mobility to reach overhead
Do not hyperextend neck
Start with light weights to master form
Use spotter for heavy sets exceeding 80% max

Spotting

Position behind lifter with hands ready under elbows for assistance on failed reps; not needed for moderate weights but recommended for heavy lifts to prevent dropping.