Exercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentDumbbells
Also worksFront delts, Triceps, Side delts
Recommended3-4 sets x 6-12 reps, rest 90-120 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Loaded overhead press for shoulder strength and size.
- Setup
- Sit or stand tall, dumbbells at shoulder height, core braced.
- Common mistakes
- Over-arching the lower back to push the weight up.
- Easier
- Use lighter dumbbells or press seated with back support.
- Harder
- Slow the lowering or pause at the top.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s