How to do a shoulder press
The overhead press builds strong, stable shoulders and triceps, and your core has to work to keep you upright while you do it.
Step by step
- Stand with your feet hip-width apart, holding dumbbells at shoulder height, palms facing forward or slightly in.
- Brace your core and squeeze your glutes so your lower back doesn’t arch.
- Press the weights straight up until your arms are fully straight overhead, biceps close to your ears.
- Keep both arms moving at the same speed and height.
- Lower under control back to shoulder height.
Common mistakes the coach checks
- Leaning back. Squeeze your glutes and brace your abs so your lower back doesn’t arch.
- Uneven arms. Drive both arms up at the same speed; your weaker side sets the pace.
- Soft lockout. Finish every rep with straight arms directly over your shoulders.
- Partial press. Press until your arms are straight overhead, biceps by your ears.
Sets and reps
Do 3 sets of 8 to 12 reps. Increase the weight only when you can lock out every rep without leaning back.
Make it easier or harder
- Easier: Press seated with your back supported, or one arm at a time.
- Harder: A pause at the top, a slow three-second lowering, or a barbell press.
Stay safe
Leaning back turns the press into an incline press and loads your lower back, so use a lighter weight instead. Skip it if raising your arms overhead hurts your shoulder.
Check your form with the AI coach
Prop your phone at chest height, 2–3 m away, with room above your head for your hands. Facing me I can compare both arms; side-on I can spot you leaning back. It counts your reps and tells you out loud when your form slips.
Start a shoulder press set