How to do a dumbbell shoulder and overhead press for upper body strength

When it comes to dumbbell or upper body exercises, we firstly need to get rid of the notion that women should not do it as it will end up giving them a Hulk-like bulky look. Well, that’s not the case! Women need to indulge in muscle gain exercises as much as men to strengthen their upper body which will eventually give strength and posture to the whole body. One such exercise is shoulder and overhead press using dumbbells. Let’s take a look at how to properly perform a shoulder and overhead press.

The shoulder and overhead press are great exercises that target the shoulders, upper back, and arms. These exercises are effective for building strength and muscles in the upper body, improving posture, and increasing shoulder stability.

How to do a dumbbell shoulder press?

The shoulder press is an exercise that primarily targets the shoulders, with some secondary activation of the triceps and upper back. Here are the steps to performing a shoulder press:

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle.

2. Engage your core and press the dumbbells overhead, extending your arms fully. Keep your shoulders down and away from your ears.

3. Pause at the top of the movement, then slowly lower the dumbbells back to shoulder height.

4. Repeat for the desired number of reps.

How to do a dumbbell overhead press?

The overhead press is similar to the shoulder press, but involves pressing the weights directly overhead, rather than in front of your body. This exercise targets the same muscles as the shoulder press, but also engages the core and lower body for stability. Here’s how to perform an overhead press:

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder height. Your palms should be facing inward, and your elbows should be bent at a 90-degree angle.

2. Engage your core and press the dumbbells directly overhead, extending your arms fully. Keep your shoulders down and away from your ears.

3. As you press the weights up, lean slightly back and push your hips forward to engage your core and maintain balance.

4. Pause at the top of the movement, then slowly lower the dumbbells back to shoulder height.

5. Repeat for the desired number of reps.

Tips to maximize your results:

1. Start with light weights and focus on proper form. As you become more comfortable with the exercises, gradually increase the weight.

2. Keep your core engaged throughout the entire movement to help stabilize your body and prevent injury.

3. Don’t arch your back or lift your shoulders as you press the weights overhead. Keep your movements controlled and smooth.

4. Breathe in as you lower the weights and exhale as you press them overhead.

5. Incorporate shoulder and overhead presses into your regular strength training routine, aiming to perform the exercises 1-2 times per week.