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Coached by Anika

Overhead Press

PushDumbbellsProgressShouldersTricepsUpper chest

Tempo 2 · 0 · 2 · 0

Set up

  1. 01Stand tall, dumbbells at the shoulders, wrists stacked over elbows.
  2. 02Glutes squeezed, ribs down — no rib flare.
  3. 03A narrow, athletic stance.

Cues

  • Press straight up. Bells finish over the mid-foot, biceps by the ears.
  • Do not lean back to 'get under' the weight.
  • Lower with control to the start.

Breath

Brace, press, exhale near lockout.

Common faults

Overarching the low back

Squeeze the glutes and keep the ribs down. Lighter bells if needed.

Flaring elbows wildly

Keep a 30–45° elbow angle. Forearms vertical.

Shrugging at lockout

Reach long through the arms without hiking the traps.

Filmed regression

Seated Press

Shorter lever or a target. Watch the film.

Progression

Standing barbell press.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with