Strength Strength Training How to Do the Dumbbell Overhead Press Proper Form, Variations, and Common Mistakes By Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Learn about our editorial process Paul Rogers Reviewed by Reviewed by Tara Laferrara, CPT on November 26, 2019 Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Tara Laferrara, CPT on November 26, 2019 Print Table of Contents View All Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Targets: Shoulders Equipment Needed: Dumbbells Level: Beginner The dumbbell overhead press increases strength throughout the shoulders and engages the core for stability. It can be done in either a sitting or standing position, and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. A sitting position helps stabilize the back, while a standing position works a wider range of muscles. Beginners should pick a light weight to start, increasing it until you find a weight that you can lift with good form for 10 repetitions but feel fatigued at the final rep. Women might start with 5-pound dumbbells and men with 10-pound dumbbells. You can use this exercise in any upper body strength workout. Benefits This exercise works all aspects of the deltoid muscle of the shoulder. While you can do an overhead press with an exercise machine or barbell, dumbbells offer some unique benefits. In using a dumbbell you have more activation of the anterior (front) deltoid than when using a barbell. You can also identify whether you have an imbalance in your shoulder strength. When performing it standing you will be challenging your core muscles to stabilize you during the press. In daily life, you may need to place objects on shelves above your head (or your luggage in the overhead compartment on a plane) and this exercise will build strength to do it safely. Step-by-Step Instructions Verywell / Ben Goldstein Stand upright and keep the back straight.Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up.Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.Return the dumbbells to the shoulders while inhaling.Repeat for eight to 12 repetitions as desired. Option: Alternate arms, pressing up with one and then the other, instead of both arms at once. Verywell / Ben Goldstein Common Mistakes To get the most out of this exercise, avoid these errors. Flared Elbows Don't point your elbows straight out from your sides as this will put stress on your rotator cuff muscles. Locked Elbows Locking your elbows when you reach the top of your lift will transfer tension from your deltoids to your triceps, which aren't the target. Shoulder Position For added stability, keep the shoulder blades down and back during the press. Pressing Too Fast Don't push up explosively. Press slowly and smoothly. Control the motion of the weights, and don't allow them to stray too far forward or back during the push. Try to keep them slotted in a path above the head. Arching Back For safety, keep your back straight at all times and avoid arching your lower back too much while raising the dumbbells overhead. Excessive arching in the lower back can be a sign that your weight is too heavy. Shift to a lighter weight to practice holding your back in a safe position and build up to the greater weight. Lowering Dumbbells Too Far During the exercise, lower the dumbbells only to your shoulders before pressing again. If you lower them more you increase the risk of straining your shoulders. Modifications and Variations Variations of the overhead press will have different effects on the muscles. Need a Modification? Inti St Clair/Blend Images/Getty Images While the standing overhead press is a classic move, you can perform an almost identical move while seated. A seated dumbbell overhead press is a better option for individuals who are getting started in strength training or for people with back issues or injuries. To do the exercise, simply sit on a bench (one with a back support is preferable) and follow the same steps. Up for a Challenge? Changing how you do this exercise will challenge different aspects of your shoulder muscles. This exercise can be done sitting, standing, with alternating arms, or with a hammer grip in which the palms are turned in toward your face. Using a barbell is an additional option. Safety and Precautions If you have a shoulder, neck, or back injury, talk to your doctor or physical therapist to find out whether this exercise is appropriate. It is possible to injure your shoulders when doing this exercise, especially if you are using heavy weights or poor technique. If you feel any pain during the exercise, slowly lower the weights and end the exercise. Only use a weight you can press with good form for 10 repetitions. Try It Out Incorporate this move and similar ones into one of these popular workouts: Basic full body home workout with dumbbellsShoulder strength and flexibility workoutSquat, curl, and press workoutHow to Do a Dumbbell Shoulder Squat Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Luczak J, Bosak A, Riemann BL. Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises. J Sports Med (Hindawi Publ Corp). 2013;2013:612650. doi:10.1155/2013/612650 Keogh JW, Aickin SE, Oldham AR. Can common measures of core stability distinguish performance in a shoulder pressing task under stable and unstable conditions?. J Strength Cond Res. 2010;24(2):422-9. Centers for Disease Control and Prevention. Welcome to CDC stacks | Growing stronger; strength training for older adults - 11447 | Stephen B. Thacker CDC Library collection. Centers for Disease Control and Prevention.