Overhead press with dumbbells

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 20

Average per rep (lbs)*: 44

Weight counts twice!

Description: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Raise the dumbbells to head height with elbows bent at 90 degrees, and out to the sides. Lift the Weights: Without using your legs or leaning back, press the dumbbells upward. Fully extend your arms until the weights are directly above your head. Pause: Briefly pause at the top of the movement. Lower the Weights: Slowly lower the dumbbells back to the starting position (head height with elbows at 90 degrees). Repeat: Repeat the movement for the desired number of repetitions.

Exercise ID: 00246

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.

Exercise tips and tricks

Maintain Proper Posture: Ensure that your spine is in a neutral position and your core is engaged to avoid unnecessary strain on your lower back.
Control the Movement: Focus on a controlled and steady motion rather than rushing through the reps. Quality over quantity!
Breathing Technique: Inhale deeply before you lift, and exhale as you press the dumbbells overhead. Proper breathing aids in maintaining rhythm and stamina.
Grip Position: Keep your wrists straight and aligned with your elbows to prevent injury and ensure a strong press.
Range of Motion: Press the dumbbells until your arms are fully extended, but avoid locking your elbows at the top to reduce joint stress.
Mirror Feedback: Use a mirror to monitor your form, ensuring your shoulders are level and your movements are symmetrical.
Varied Weights: Incorporate different weight increments to gradually build strength. Don't jump to heavy weights too quickly to prevent injury.
Foot Positioning: A slight stagger in your stance can help with balance and stability during the lift.
Warm-Up: Always warm up your shoulders and upper body with lighter weights or bodyweight exercises before doing the overhead presses.
Avoid Arching Your Back: If you feel your back arching, reduce the weight and focus on engaging your core muscles to maintain a straight posture.
Spotter or Trainer: If you're lifting heavy, consider having a spotter or trainer nearby to ensure safety.

Exercise overview

Exercise tips and tricks

Download the app