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Overhead Press: Stand Tall, Press Up

A standing overhead press builds shoulder strength and asks the trunk to stay tight while the arms move. Useful on full-body days next to squats and hinges.

Standing dumbbell overhead press: start at shoulders, press up, and lower with control — Dumbbell Overhead Press movement illustrations

The prescription

Sets: 3 sets
Reps: 6–10 reps
Rest: 1 min 30 sec
Time: About 10 min

Equipment. Dumbbell

Muscles. shoulders. Also triceps, core

Starting position

Stand with feet about hip width. Dumbbells rest at shoulder height.
Ribs are down and glutes are lightly squeezed.

How to move

Press the weights straight up, finishing with the biceps near the ears.
Do not lean back to make the rep easier.
Lower to the shoulders with control.
Keep the wrists stacked over the elbows in the bottom position.

Common mistakes

Arching the lower back to chase range.
Pressing forward in an arc instead of up.
Shrugging the shoulders into the ears at lockout.

Variations

Single-arm press
Seated dumbbell press

Progressions

Add load gradually.

Regressions

Seated press
Half-kneeling press

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Skip overhead work if it pinches the shoulder. Landmine or incline pressing may be more comfortable.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

No Half-Assed Leg Day