DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set-up: sit firmly with the dumbbells at the sides of the shoulders.
- 02
Press: push the dumbbells up until the arms are nearly straight.
- 03
Return: lower slowly back to the starting position.
Common mistakes
- Over-arching the lower back during the press.
- Not lowering far enough: the dumbbells do not return to shoulder level.
- Shrugging during the press, with the shoulders rising.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doStanding Dumbbell Overhead Press
Equipment needed: Dumbbell
When it applies: Use when no bench is available. Standing asks more of the core, so the load is usually a little lighter than seated. (AI-assisted translation, pending review)
- This exercise can replaceStanding Dumbbell Overhead Press
Equipment needed: Dumbbell, Bench
When it applies: Use when the lower back needs support. A backrest lets you focus on the shoulders. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.