How to perform Dumbbell Overhead Press with proper form

Starting Position

1. Stand with Feet Shoulder-Width Apart: Keep a slight bend in your knees for stability.
2. Hold Dumbbells: Raise dumbbells to shoulder height, palms facing forward or towards each other.

Execution

1. Engage Core: Tighten your abdominal muscles to support your spine.
2. Press Up: Push the dumbbells overhead in a straight line until your arms are fully extended.
3. Wrist Position: Keep wrists neutral, aligned with forearms.
4. Do Not Lock Elbows: Stop just before locking out your elbows at the top.
5. Lower Slowly: Bring the dumbbells back to the starting position at shoulder height.

Tips

• Maintain a Straight Back: Avoid excessive arching of the lower back.
• Control the Movement: Focus on smooth and steady movement both up and down.
• Breathe: Exhale when pressing up, inhale when lowering.

Common Mistakes

• Tilting the Head Back: Keep your head neutral, aligning it with your spine.
• Using Momentum: Avoid swinging the weights; rely on muscle strength.
• Forget to Engage Core: This helps protect your lower back during the lift.