How to do it
Stack your wrists directly over your elbows at the top position.
- 1
Sit on a bench with back support and hold a dumbbell in each hand at shoulder height with palms facing each other.
- 2
Press the dumbbells overhead until your arms are fully extended, exhaling as you lift.
- 3
Pause briefly at the top, then slowly lower the weights back to shoulder height while inhaling.
- 4
Repeat for the desired number of repetitions.
Expert tip
Engage your core and maintain a neutral spine throughout the movement to support the overhead press and protect your lower back.
Common mistakes
- ✕Pressing the dumbbells forward rather than up
- ✕Snapping the elbows into lockout at the top
- ✕Shrugging the shoulders up at the top