Standing Dumbbell Overhead Press 

If you want to sculpt attractive shoulders and toned arms, learn how to blend the dumbbell overhead press into your regular workout routine.

The press builds strong muscles throughout the upper body with a main emphasis on the shoulders. Since you are standing, the press also helps you develop stronger stabilizing muscles all through your core, butt, and legs.

Dumbbell Overhead Press

Exercise Instructions:

  • Stand upright with your feet shoulder-width apart for stability. If you are seated on a flat bench, make sure to keep your back straight. Hold a dumbbell in each hand at your shoulder area with your palms facing out.

  • Push the weights straight up above your head until your arms are almost fully extended. Try not to lock your elbows at the top.

  • Return the dumbbells to your shoulder area and continue the repetitions.

Try and do 2-3 sets of 10-12 reps


  1. Engage your abs and don't arch your back to push the weights up.

  2. Try to grip the weight in the base of the palm of your hand. Having the grip forward toward your fingers will have you bending your wrists.

  3. As you start using heavier weights, do this exercise seated with back support. You can still have days doing lighter weight and extra reps to make it a full body exercise.

Squat to Overhead Press

The squat and the overhead press engage two of your largest muscle groups. Because they are at opposite ends of the body it is possible to work them at the same time without fatigue. 

When you merge these two exercises together, your metabolism goes right through the roof burning an extremely high number of calories and torching unwanted fat off of the body.

Working upper and lower body areas at the same also creates an intense workout for the core muscles as they keep your body in balance.

Benefits of the Dumbbell Overhead Press

  • Full Body Workout - This exercise works your entire body. Your core and legs will stabilize the weight, which lets your upper body press the weight and work its muscles.
  •  Shoulder Strength - While the bench press works the front of your shoulders, the overhead dumbbell press works your entire shoulder area, and also your triceps and lats. Working these muscles will add strength to improve your performance for the bench-press, or dumbbell press.

  • Muscle Building - As your workouts progress, you will notice bigger and stronger muscles in your upper body. This exercise is a favorite for continually adding heavier weights for progressive strength gains.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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