Overhead Press (Dumbbell)
Complete guide to Overhead Press (Dumbbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Overhead Press (Dumbbell)
Grab a pair of dumbbells and sit on a bench with an upright back support.
Lift the dumbbells to shoulder height with your palms facing forward and elbows bent at roughly 90 degrees.
Retract your shoulder blades, engage your abs, and take a breath.
Press the dumbbells straight up until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |