How to do the dumbbell overhead press

Step by step

1. Grab a pair of dumbbells and stand tall.
2. Bring your shoulders back, engage your abs, and squeeze your glutes.
3. Take a breath and lift the dumbbells to your sides. Bend your elbows at 90 degrees.
4. Inhale again and press the weights up and in, tapping them lightly at the top. Breathe out.
5. Lower the dumbbells to your sides and breathe in.
6. Stop when your elbows are slightly lower than your shoulders and initiate the next rep.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell overhead press

• 6-Week Chest Focus3 × 10
• PPLUL3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.