The overhead dumbbell shoulder press is one of the best shoulder exercises for beginners and advanced trainees alike. It provides flexibility in how you perform the movement, making it a great exercise for people with past shoulder injuries.

The Set-Up

• Stand with your feet shoulder width apart, toes pointing either straight ahead or flared out slightly.
• Lock your knees, do not bend the knees. As you’ll see, bending the knees opens you up to poor form and back strain.
• Keep your head looking straight ahead, and your chin level with the floor.
• Bring the dumbbells up to shoulder height and move the elbows out approximately 90-degrees from the body.
• Your forearms should be nearly vertical to the floor and your elbows at or just below shoulder height.
• Position your hands where they feel comfortable - facing straight ahead or turned in slightly.

Performing The Overhead Dumbbell Press

• Tighten your ab, thigh and butt muscles, then smoothly press the dumbbells up until your arms are straight. If you stop the movement while your arms are still bent slightly, you cheat yourself out of being able to work your tricep muscles at the same time. The tricep muscles are responsible for straightening the arm.
• Pause briefly at the top to show control.
• Bend the elbows and slowly lower the weight to the starting position. Stop when your upper arms are parallel to the floor.

Performance Tips

• You’ll know you’re using good form when your forearms stay vertical throughout the entire movement. If your hands move inside the elbows, you place stress on the elbows. If your hands move outside the elbows, in a “V” position, you place unnecessary stress on the shoulders.
• Keep your knees locked when performing the overhead press. Bending the promotes excessive arching of the back when your muscles begin to fatigue.
• If you find one arm struggling to lift the dumbbell, stop the exercise. Do not force it. You only risk injuring yourself.
• When your muscles begin to get tired, it’s tempting to arch the back in order to continue lifting the weight. Do NOT allow your back to arch.
• Breathe in as you lower the weight and exhale as you raise the weight.
• At the top position, ensure your arms are straight up and down, not out in front of your body. Ideally, your wrists, elbows, shoulders, hips, knees and ankles should form a straight line.

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