Dumbbell Overhead Press

Dumbbell Overhead Press, or in Norwegian Hantel Skulderpress , is an effective exercise that strengthens the shoulder muscles, especially the deltoids, while activating the core and triceps. The exercise improves both strength and stability in the upper body.

Correct execution and technique

Follow these steps to correctly perform the dumbbell shoulder press:

  1. Start in a standing position with your feet hip-width apart and hold a dumbbell in each hand by your shoulders, palms facing forward.
  2. Tighten your core muscles and press the dumbbells up until they are directly overhead, with your arms straight.
  3. Slowly lower the dumbbells back to shoulder height and repeat.
Common errors

Avoid these common mistakes to prevent injury and ensure proper workmanship:

  • Overextended back: Avoid swaying in the lower back. Keep your core engaged throughout the movement.
  • Poor movement control: Lower the weights slowly and in a controlled manner to avoid straining the shoulders.
  • Unbalanced position: Make sure you have a stable base with your feet in the right position and avoid moving too much forward or backward.

Modifications and variations

Here are some variations and adaptations for different fitness levels:

  • Sitting variation: For increased stability, you can perform the exercise sitting on a bench.
  • One-arm shoulder press: Perform the press with one arm at a time to challenge stability and core muscles.
  • Neutral grip variant: Keep the palms facing each other to reduce the strain on the shoulders and protect the joints.

Sets, repetitions and breathing technique

To get the maximum benefit from the exercise, the following is recommended:

  • Beginners: Perform 3 sets of 8-10 repetitions with a light to moderate weight.
  • Experienced: Perform 4 sets of 10-12 repetitions with heavier weights.

Remember to inhale as you lower the weights and exhale as you press them up overhead for maximum stability and power.

Video: Dumbbell Overhead Press Demonstration

For a thorough visual demonstration of proper technique and common mistakes to avoid, watch the video below:

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