Overhead press with dumbbells and parallel grip

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 65

Weight counts twice!

Description: Set the Smith machine bar to upper-chest height and secure the safety pins to prevent the bar from dropping. Stand under the bar and grasp it using a pronated (overhand) grip, slightly wider than shoulder-width apart. Unlatch the bar from the rail by rotating it forward. Exhale as you press the bar upward until your arms are almost fully extended. Inhale as you lower the bar back to your upper chest in a controlled motion. Repeat for the prescribed number of repetitions. Rotate the bar back to latch it onto the rail to finish the set.

Exercise ID: 00243

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead press with dumbbells and parallel grip

Exercise tips and tricks

Keep your feet shoulder-width apart to provide a stable base.
Engage your core throughout the movement to protect your lower back.
Use a neutral grip (palms facing each other) to minimize strain on the shoulders.
Avoid flaring your elbows out too much to focus the effort on the target muscles and reduce shoulder strain.
Maintain constant tension in your muscles throughout the exercise by keeping tight form.
Avoid lowering the weights to the point where muscle tension is lost.
Gradually increase weights as you become stronger to continue making progress.
Ensure your form remains impeccable even when lifting heavier.
Utilize a mirror if possible to monitor your form and make necessary adjustments.
This is especially useful for ensuring proper alignment and technique.
Perform a thorough warm-up to prepare your shoulders and upper body for the overhead press.

Exercise overview

Exercise tips and tricks

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