Calisthenics
Front delts
Triceps
Intermediate
Back to exercises
Gym
Shoulder Press
Press dumbbells (or a barbell) from shoulder height to overhead. A staple for building strong, well-rounded shoulders and a stable overhead position.
Photo guide
Alblooshi Fit
Media metadata
Provider: Alblooshi Fit atlas photo guide
Thumbnail: Photo guide
Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.
Suggested use
Sets
3
Reps
8-12
Rest
2m 00s
Gym
Intermediate
Strength
Hypertrophy
Push
Muscles worked
Primary
Front delts
Side delts
Secondary
Triceps
Traps
Serratus anterior
Equipment
Dumbbell
How to do it
- Sit or stand tall with a dumbbell at each shoulder, palms facing forward.
- Brace your trunk and squeeze your glutes so your ribs stay stacked over your pelvis.
- Press the dumbbells straight up until your arms are fully extended overhead.
- Bring the weights slightly together at the top without clanking them.
- Lower under control back to shoulder height.
- Keep your lower back neutral — do not lean back to finish the press.
Common mistakes
- Arching the lower back and flaring the ribs instead of pressing strictly.
- Pressing the dumbbells forward of the head rather than straight overhead.
- Shrugging the shoulders up toward the ears through the whole rep.
- Cutting the range short at the top — finish with elbows fully extended.
Safety first
- Choose a weight you can control through the full range before adding load.
- If overhead range is limited, reduce the range or seat the bench upright rather than arching your back.
- Lower the dumbbells to your shoulders — not behind your head — when the set ends.
Who should avoid or modify
- Recent shoulder injury or surgery — consult a licensed clinician before overhead pressing.
- Pain or pinching when raising the arm overhead — seek qualified assessment first.
Breathing and tempo
Breathing: Inhale at the shoulders, exhale as you press overhead.
Tempo: 1-0-2 — press up in one second, lower over two.
Regressions
Add
