How to do it
Control the descent for two seconds before pressing back up.
- 1
Sit on a bench with back support, holding a dumbbell with both hands.
- 2
Lift the dumbbell over your head, keeping your palms facing up and thumbs around the bar.
- 3
Lower the dumbbell behind your head by bending your elbows.
- 4
Keep your upper arms close to your head and elbows pointing forward.
- 5
Press the dumbbell back up to the starting position, fully extending your arms.
Expert tip
Keep your wrists straight and avoid flaring your elbows to maintain tension on your triceps and protect your shoulder joints.
Common mistakes
- ✕Arching the lower back during the press
- ✕Lowering the weight too far behind the head
- ✕Pressing forward rather than straight up