Dumbbell Standing Overhead Press

1. Stand with your feet hip to shoulder width apart and clean two dumbbells up to shoulder height, palms facing forward or slightly turned in.
2. Squeeze your glutes and brace your abs to lock your ribcage down and protect your lower back.
3. Press both dumbbells overhead in a slight arc until your arms are extended with the weights nearly touching above your head.
4. At the top, push your head slightly through so the dumbbells finish over your shoulders and mid foot, not out in front.
5. Lower the dumbbells under control back to shoulder height, keeping your forearms vertical.
6. Pause briefly at the bottom without letting the weights rest on your shoulders, then press the next rep.
7. Keep your knees softly locked; no dipping or bouncing to help the weight up.

Common Mistakes

• Leaning back to press: Turning the movement into a standing incline press stresses the spine and cheats the delts. Brace hard and keep your torso vertical.
• Pressing out in front: Finishing with the dumbbells forward of your head keeps constant strain on the front delts and shoulder capsule. Finish stacked over your ears.
• Using leg drive: A knee bend and bounce turns the press into a push press. If you need momentum on every rep, the weight is too heavy.
• Flaring the elbows straight out: Keep your elbows slightly in front of the bar of your shoulders so the shoulder joint stays in a strong, safe position.