Dumbbell overhead press: how to do it, muscles worked and variations
Vertical push family.
- Main muscles
- Deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Trapezius
- Equipment
- Dumbbell
- Variations
- 2
All 2 variations
Standing dumbbell overhead press
Standing vertical push with dumbbells.
Form. Squeeze your glutes and abs so you do not arch as you push.
Common mistake. Turning it into a push press from lack of control.
Seated dumbbell overhead press
Vertical press seated on a bench with a backrest and two dumbbells, working the deltoids with a stabilized trunk.
Form. Sit with the backrest nearly upright, bring the dumbbells to shoulder height with vertical forearms and press up until they almost meet; lower with control to ear height.
Common mistake. Excessively arching the lower back, clashing the dumbbells at the top, lowering without control, bringing the elbows behind the trunk, or lifting your back off the backrest.
