Overhead press with dumbbells (seated)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 29

Average per rep (lbs)*: 63

Weight counts twice!

Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.

Exercise ID: 00321

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

Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.

Exercise overview

Exercise tips and tricks

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