← Overhead Press
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Overhead Press

Front Deltoids · secondary: Lateral Deltoids, Triceps
Shoulders intermediate Home / Gym barbell / dumbbell
Sets × Reps
4 × 6-10
Rest
75s
Est. Calories
~6/min
Muscle Group
Shoulders
Starting Position

Set up with shoulders stacked over the working joint, core braced, and a stable base.

Step-by-Step Instructions

1. Stand tall, weight at shoulder height, core braced.

2. Press overhead to full extension without arching the lower back.

3. Lower back to shoulder height under control.

Breathing

Exhale as you push away from the body, inhale on the way back.

Common Mistakes

Flaring the elbows too wide, arching the lower back, and rushing the lockout.

Safety Tips

Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.

Variations

Beginner: Use light dumbbells, seated for more stability.

Intermediate: As described, standing.

Advanced: Add a push press or slow eccentric.

Equipment Not Available? Try Instead
Pike Push-Up
Front Deltoids
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The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.