What equipment do you need for the dumbbell overhead press?

You need dumbbell to do the dumbbell overhead press.

What is a good dumbbell overhead press?

For men, a good dumbbell overhead press is about a 77.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 32.5 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 67.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Dumbbell

Dumbbell Overhead Press

How to do the dumbbell overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Dumbbell exercises

How to do it

Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Press dumbbells overhead until arms are fully extended. Lower back to shoulders and repeat.

1Feel your shoulders and triceps pressing the dumbbells straight up
2Keep your core and glutes engaged to stabilize
3Press through the full range and squeeze at the top without locking elbows harshly

Common mistakes

Avoid flaring your ribs or arching your back; keep your torso neutral
Don't let your wrists bend backward; keep them stacked over your elbows
Avoid shrugging your shoulders up; keep them down

Muscles worked

The dumbbell overhead press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.