The Overhead Shoulder Press is a high-octane exercise aimed at adding bulk to your shoulders and stabilizing the core. The exercise offers stability to bones and joints in addition to working your upper-body muscles.

The exercise can be performed in sitting as well as standing positions. Standing Dumbbell presses are targeted at a wider range of muscles while sitting Dumbbell presses stiffen your back. If you venture forth into this shoulder exercise you’ll realize that overhead presses can be performed as effectively with Dumbbells and Barbells.

It is advised to start out with a lighter weight that you can keep on adding weight to until you find the right Dumbbell with which you can perform at least 10 repetitions without fatigue.

Although commercialized as a shoulder exercise, the overhead press is capable of working your entire upper body plus your core.

Benefits Of Overhead Shoulder Press

1) This workout targets your deltoid muscles of the shoulder in every possible way.

2) Dumbbell shoulder press has certain advantages over the Barbell shoulder press.
This is because the DB press stretches the anterior deltoid more when compared to Barbell. The more your stretch, the more muscles you break, and consequently, the more you build.

3) Overhead press also restores balance in your shoulders. The buildup of core muscles will add stability that will make some strenuous everyday tasks way easier for you.

How To Perform A Standing Overhead Shoulder Press?

1) Stand upright with your back straight.

2) Hold a dumbbell in each of your hands at shoulder level with an overhand grip. The overhand grip is knuckled facing up and thumb edging to the inside. The arms and pelvis should be in a straight line.

3) Inhale. Then proceed with pulling the weights over your head in a composed manner as you exhale. Stop for a while when your muscles are at maximum stretch.

4) Bring the weights back to the shoulder level as you inhale.

5) Repeat the process, a desired number of times.

How To Perform A Sitting Overhead Shoulder Press?

For this, you have to find yourself a comfortable bench. Most benches are adjustable. Bring the pad to an upright or close to 90° angle and proceed from there, following the same steps as in Standing Overhead Press.

Make sure to keep your back straight and in line with your hip.

You can also perform a DB. shoulder press by pressing one Dumbbell at a time and then the other. Try to put an equal amount the effort into both presses to ensure an equal burn of muscles.

Common Errors In Overhead Press One Should Try To Avoid

You have to refrain from making any of the following mistakes to get the best out of this exercise.

1. Locked Elbows – A common mistake often made is that people lock their elbows while performing the overhead military press. This transfers all the tension from the anterior deltoid to the triceps region which isn’t the target in the Dumbbell shoulder press.

2. Flared Elbows – Arrange your elbows in front of the chest. Don’t protrude them over the sides as this position can put an unnecessary amount of strain on rotator cuff muscles.

3. Shoulder Position – Keep shoulders blades down towards the back for increased stability while performing the Dumbell shoulder exercise. This will also cushion the pivot in the upper back making it easier for you to perform the reps.

4. Pressing Too Fast – This is the most common mistake. You don’t have to be in a hurry while performing the reps. The overhead press repetitions are meant to be executed smoothly with poise and effort. Throwing away energy doesn’t necessarily mean you’re working your muscles and it won’t cause any burn.

5. Too Much Lowering of Dumbbells or Barbells – Don’t lower the equipment below the shoulder or you’d be putting your shoulders under unnecessary stress making it even more difficult to perform the next rep.

6. Arching Back – For the sake of your safety, make sure you have a straight back at all times. If you have to arch your back to sustain the weights, then that is an indication that the weights you chose are too heavy for you. The overhead shoulder press is not about lifting heavy. It’s all down to the right execution. So go ahead, pick up a lighter weight and proceed from there. Take every precaution possible against arching or Lowering your back.

Modifications In Overhead Press

The common modification is that you sit on a bench and perform seated shoulder presses. This is highly advisable for those who are new to weight training. Seated Dumbbell shoulder presses are preferable as the back support of an upright bench directs all your attention and effort to work your deltoid muscles.

Footnote –

If you have been afflicted with a back, neck, or shoulder injury in the past, make sure you consult a doctor or therapist before adding Overhead Shoulder Press to your strength training regime.