Dumbbell Overhead Press
Auto DetectedA standing or seated vertical push exercise using dumbbells that targets the shoulders and triceps to build upper body strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Long Head, Lateral Head
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Use longer rest periods for heavy strength sets.
How to Perform
Stand or sit with feet shoulder-width apart, holding a dumbbell in each hand racked at shoulder height. Palms should face forward or slightly inward, and brace your core tightly.
- Press the dumbbells vertically overhead until your arms are fully extended.
- Keep your head neutral and avoid excessive backward lean.
- Slowly lower the dumbbells back down to the starting shoulder position with control.
- Maintain slight tension at the bottom before initiating the next press.
Coaching Tips
Form Cues
- Press vertically, not forward
- Keep ribs down
- Shoulders away from ears
- Control the descent
Breathing
Inhale deeply while lowering the weights, brace the core, and exhale forcefully as you press the weights overhead.
Tempo
2-0-1
Range of Motion
Press from shoulder height until the elbows are just short of lockout overhead, ensuring the biceps finish near the ears.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement is present.
- Ensure sufficient shoulder mobility before attempting heavy loads.
- Maintain core rigidity, especially when performing the exercise standing.
Spotting
Spotting is difficult; spotters should support the elbows/wrists near the top. Use a spotter or safety pins for heavy seated variations.
Common Mistakes
- Excessively arching the lower back
- Pressing the weight too far forward
- Bouncing the weights at the bottom
- Locking the elbows abruptly
When to Avoid
- Acute shoulder impingement or pain
- Severe rotator cuff issues
Flexibility Needed
- Thoracic spine extension
- Shoulder flexion mobility to 180 degrees
Build Up First
- Stable core bracing technique
- Basic dumbbell racking ability
Also known as
Dumbbell Shoulder Press, Standing Dumbbell Press, Dumbbell Military Press, Overhead Dumbbell Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Stability Ball Seated Dumbbell Shoulder Press
Dumbbells, Stability Ball
Shoulders
Band Shoulder Press
Bands
Shoulders
Dumbbell Push Press
Dumbbells
Shoulders
Dumbbell Arnold Press
Dumbbells, Flat Bench
Shoulders
Dumbbell Overhead Press
Dumbbells
Shoulders
Kettlebell Shoulder Press
Kettlebell
Shoulders
Smith Machine Shoulder Press
Smith Machine, Incline Bench
Shoulders
Dumbbell Close-Grip Hammer Bench Press
Dumbbells, Flat Bench
Triceps
Balance Trainer Dumbbell Overhead Press
Dumbbells, Balance Trainer
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
