Standing DB Overhead Press

The Standing DB Overhead Press is a vertical push where you press dumbbells from shoulder height to full overhead while standing. It trains your shoulders, triceps, and the core muscles that keep you upright under load.

Set up with your feet about shoulder-width apart. Hold a dumbbell in each hand at shoulder level, palms facing forward or slightly inward. Keep your wrists straight, your elbows just in front of your torso, and your ribcage down. Brace your core and squeeze your glutes.

Press the dumbbells straight up, keeping them in line with your shoulders. As the weights pass your head, tuck your chin slightly so they move through a smooth path. Lock out at the top with your arms extended and the dumbbells over your shoulders, then lower them under control back to the start.

Take a breath in and brace your core before you press. Exhale as you drive the weights overhead, then inhale as you lower them. To make it easier, sit on a bench and do a Seated DB Overhead Press. To make it harder, press one dumbbell at a time or add a brief pause at the bottom.

Fault: You arch your lower back and flare your ribs at the top. Fix: Squeeze your glutes, keep your ribs down, and finish the press with your body in a straight line.

Fault: You press the dumbbells out in front of your body or behind your head. Fix: Keep the weights moving in a straight vertical line over your shoulders.

Fault: Your elbows flare straight out to the sides. Fix: Start with your elbows angled slightly forward, about 30 to 45 degrees from your torso.

Fault: You bend your knees and use your legs to drive the weight up. Fix: Keep your knees soft but still, and press only with your arms and shoulders.