Overhead Press (Dumbbell)

A bilateral pressing exercise where dumbbells are pressed from shoulder height to full overhead extension to develop shoulder and tricep strength.

Instructions

1. Sit on a bench with back support or stand upright with feet hip-width apart and core braced.
2. Hold dumbbells at shoulder height with palms facing forward.
3. Press the dumbbells upward in a controlled motion until your arms are fully extended overhead.
4. Avoid arching your lower back excessively; maintain a neutral spine.
5. Pause briefly at the top of the movement.
6. Lower the dumbbells back to shoulder height in a controlled manner.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your core engaged throughout to prevent excessive arching
• Press straight overhead rather than forward
• Maintain a stable base whether sitting or standing
• Lower the dumbbells to just above shoulder height for maximum range of motion
• Use controlled tempo on both the pressing and lowering phases