About . A 4 Day/Week Upper Lower Workout Template, Download this valuable FREE Table that goes over the best foods from each category (so that you no longer need to guess which foods are healthy and which one's arent), Download this valuable FREE E-Book that goes over the best compound exercises for each body part (so that you stop wasting your time doing mediocre exercises). ), A Comprehensive Full Body Workout To Build Muscle & Burn Fat (In just 30 minutes a day), Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results (especially if you don't have a lot of time to exercise. You may unsubscribe at any time. The Standing Dumbbell Overhead Press is a very close variation to the Overhead Press which allows for a more natural range of motion of the shoulders. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. When pressing the weights up in the standing position, keep the shoulder blades placed back and down for improving shoulder stability. The dumbbell overhead press is an effective weight training exercise performed by pressing a pair of dumbbells straight upwards until your arms are in a locked out position. Sponsored by No Sponsor. This exercise works all aspects of the deltoid muscle of the shoulder. The publisher of this site is not responsible for any errors or omissions in any content herein. After pausing a second at the top, gradually bring the dumbbells back to your starting position. Lift the dumbbells up to the level of your shoulder, propelling the weights into position with your thighs. Hi. The overhead dumbbell press increases strength throughout the entire shoulder region. All kinds of exercise activities are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. The Fix The only thing this will accomplish is a stronger contraction from the triceps. Make sure you enter the * required information where indicated. Hinge at your hips to bend forward slightly. Sponsored by No Sponsor. Make sure the dumbbells are held just outside the shoulders and the palms face each other. Learn more about them here. Alex Robles MD,CPT - Brittany Robles MD,CPT, 5 Common SuperFoods you Should Consume Every Day, 30 Day Exercise Challenge for Busy People [Get Fit at Home]. My goal is to inspire and motivate you to live a better life. Dumbbell high pull to overhead press . I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being. … While you can do an overhead press with an exercise machine or barbell, dumbbells offer some unique benefits. It is one of the simplest exercises used for the development of upper back, shoulders, and triceps. Use controlled momentum to get them into the starting position, Set your stance just outside of shoulder width, Begin the movement by taking a big breath, holding it in and squeezing your glute muscles, Start pressing the dumbbells overhead, keeping your elbows in a straight trajectory, Press the weights directly overhead in as straight a line as possible, it is not necessary to touch the dumbbells at the top of the movement, It is unnecessary to rotate the dumbbells excessively, Reverse the movement by lowering the dumbbells back down in contact with your shoulders, Not pressing the dumbbells directly over your mid-line places your shoulder joints in a compromised position and it does not adequately train all three shoulder heads, Do your best to press the weight directly over your head, This technical issue usually occurs when the weight is too heavy, Arching your back places a large strain on the lumbar spine increasing the risk of injury, Maintain your glutes squeezed, and your abdominal muscles braced throughout the movement, Bring the dumbbells all the way down back to your anterior shoulders to activate all of the motor units of this large muscle group. Given that the weight is not fixed by a barbell, your shoulders are free to rotate throughout the movement. Lift both the dumbbells up so that the weights are over your head and the arms are straight. This form of overhead press can be performed as main lifts or as assistance lifts throughout your upper body training session. When performing it standing you will be challenging your core muscl… Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Note: When you click the button, you will be joining The White Coat Trainer email list. Maintain a straight back throughout the exercise. Dumbbell Push Press: What is it, How to do, Benefits, Muscles Worked, Reverse Preacher Curl: What is it, How to do, Muscles Worked, What are Dumbbell Preacher Curls, Forms, How to do, Muscles Worked, Barbell Push Press: What is it, How to do, Benefits, Dumbbell Flys: What is it, How to do, Muscles Worked, Benefits. It is your initial position. Dumbbells are slightly easier to work with when it … Download this valuable FREE PDF that goes over the best exercises to do to + the top 10 mistakes you need to avoid in order to get the best science-based results! The Flaw: Locking out the elbows at the top . Make sure your palms are facing forward. Holding a dumbbell in each hand, stand with your back straight, knees slightly bent, and feet shoulder-width apart. Rotate the wrist to make sure that your palm is facing forward, which will be your initial position. Performing the exercise from the standing position will actively engage the core throughout the range of motion. The Standing Dumbbell Overhead Press is a very close variation to the Overhead Press which allows for a more natural range of motion of the shoulders. You can also identify whether you have an imbalance in your shoulder strength. Grabbing a pair of dumbbells in your hand, stand up straight with your feet placed at shoulder-width. But it also takes tension off the delts, which isn’t good considering the overhead press is a shoulder, not a triceps, exercise. Instructions. Repeat the steps for the required amount of reps. For one, the biggest benefit of the dumbbells is they allow a greater (or … Pausing for a second, bring the weight down back to your starting position. You have successfully joined our subscriber list. The seated overhead dumbbell press works on … These are the same strategies we use every day despite working 80+ hours a week!