Setup & Positioning
- Sit on a bench with back support (or stand for more core engagement).
- Hold a dumbbell in each hand at shoulder height with palms facing forward or slightly inward.
- Keep elbows just in front of your torso—not flared directly out to the sides.
- Brace your core and keep your feet planted.
Key point: “Press straight up—don’t let the dumbbells drift forward.”
Execution
- Press the dumbbells overhead in a smooth, vertical path until arms are fully extended, biceps close to your ears.
- Avoid locking out aggressively—keep slight elbow softness at the top.
- Lower the dumbbells slowly back to shoulder height, controlling the movement.
Where You Should Feel It
- Shoulders (front and middle delts)
- Triceps assisting in the press
- Core stabilizing during the lift
Where You Shouldn’t Feel It
- Lower back strain from arching
- Neck tension from shrugging
- Wrist discomfort from over-flexing
Breathing
"Exhale as you press overhead, inhale as you lower back to start."
Common Mistakes to Avoid
- Overarching the lower back – Engage your core and glutes.
- Letting elbows flare too wide – Keep them slightly forward for shoulder safety.
- Pressing unevenly – Move both arms together in sync.
- Dropping too fast – Control the descent for better strength and joint health.
