Scan to open on your phonegymvim.app/exercises/standing-dumbbell-overhead-press

Standing Dumbbell Press 9s · no sound

Standing Dumbbell Press

A standing two-arm overhead press: palms-forward dumbbells leave the shoulders together and return together.

Primary muscle
Front Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Push
Share

How to do it

  1. Stand with feet about shoulder width and a dumbbell in each hand.
  2. Raise the bells to shoulder height and turn the palms forward.
  3. Brace the trunk so the ribs stay down and the low back does not dump.
  4. Press both dumbbells overhead until the elbows are long, without clashing the bells.
  5. Lower both bells back to the shoulders under control.
  6. Keep the head quiet and the path vertical as you repeat.

Common mistakes

  • Letting the head jut forward as the bells reach the top.
  • Arching the low back to finish the lockout instead of bracing the trunk.
  • Turning the palms in; this clip is a palms-forward press.
  • Locking the elbows so hard that tension leaves the shoulders at the top.

Muscles worked

Primary
Front Delts
Secondary
Triceps

Same movement, other equipment

Band Overhead Press Beginner Band Overhead Press Front Delts Resistance band Cable Overhead Press Beginner Cable Overhead Press Front Delts Cable Machine Kettlebell Push Press Beginner Kettlebell Push Press Front Delts Kettlebell Kettlebell Seated Overhead Press Beginner Kettlebell Seated Overhead Press Front Delts Kettlebell

Similar exercises

Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Cuban Press Intermediate Cuban Press Front Delts Dumbbell Dumbbell Push Press Intermediate Dumbbell Push Press Front Delts Dumbbell Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell

Good to know

What muscles does the Standing Dumbbell Press work?
Mainly the front delts. It also works the triceps.
What equipment do you need for the Standing Dumbbell Press?
It uses dumbbells. Without it, the Band Overhead Press and the Cable Overhead Press train the same muscles the same way.
Is the Standing Dumbbell Press good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod