push pattern · low impact
Dumbbell overhead press
Shoulders · Triceps
Equipmentdumbbells · gym
Positionstanding
Spacesmall
Levelreturning · intermediate
Set up and move
- Hold the weights at shoulder height with wrists stacked over elbows.
- Brace gently and press the weights overhead without leaning back.
- Lower with control to shoulder height.
Three useful cues
- Ribs down
- Reach tall
- Move through a comfortable range
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Leaning backward
- Forcing an uncomfortable overhead position
Make it easier
Reduce the demand.
Use a lighter load and press one arm at a time.
Make it harder
Add one challenge.
Increase load gradually while keeping the same control.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.