Overhead press with dumbbells (alternating)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 32

Description: Stand with your feet hip-width apart and maintain a tall posture with your chest up and shoulders back. Hold a dumbbell in each hand just above shoulder height. Your palms should face forward and your arms should be bent. Without moving the other dumbbell, press one dumbbell up over your head until your arm is fully extended. Lower the dumbbell back to the starting position above your shoulder. Repeat the same movement with the other arm, pressing the dumbbell up over your head. Continue alternating arms for your desired number of repetitions, ensuring you maintain good posture throughout.

Exercise ID: 00245

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 (alternating)

Exercise tips and tricks

Stability is Key: Engage your core throughout the entire movement to stabilize your body. This will help prevent unnecessary sway or strain on your lower back.
Controlled Movement: Avoid using momentum to lift the weights. Focus on a slow and controlled motion to maximize muscle engagement and minimize the risk of injury.
Proper Breathing: Exhale as you press the dumbbell overhead, and inhale as you bring it back down. Coordinated breathing can enhance performance and ensure a steady rhythm.
Alignment Matters: Ensure your wrists are aligned directly above your elbows when pressing. This alignment helps distribute the weight evenly and prevents wrist strain.
Balanced Weight: Start with a manageable weight to ensure you can maintain proper form throughout the exercise. Gradually increase the weight as you build strength.
Feet Placement: A shoulder-width stance is ideal. This provides a stable base and helps in better balance during the overhead press.
Mind-Muscle Connection: Focus on the muscle groups you are targeting, primarily the shoulders, triceps, and upper chest. This mental focus can improve the effectiveness of the exercise.
Avoid Overarching: Be mindful not to overarch your back. Maintain a neutral spine by keeping your chest up and pulling your shoulder blades back and down.
Warm-Up: Always warm up the shoulder joints and muscles with lighter weights or dynamic stretches to prepare them for the workout and reduce the risk of injury.
Range of Motion: Press the dumbbell until your arm is almost fully extended, without locking the elbow, and lower it until it’s at shoulder level. Ensure the range of motion is consistent to fully engage the target muscles.

Exercise overview

Exercise tips and tricks

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