DUMBBELL OVERHEAD PRESS

The dumbbell overhead press has several variations. All of these exercises can be performed either seated or standing. With seated exercises you will be able to handle more weight if you lean back against a pad. With a standing or seated unsupported press you'll need more muscles for stabilization, and the extra work will demand lighter weights. All overhead pressing movements require muscles on both sides of the shoulder joint to fire, but they primarily recruit the deltoids.The main exercise, pictured, is the bilateral dumbbell overhead press. I follow that exercise with some good variations to try.

1. Hold one dumbbell in each hand at shoulder height using a pronated grip, with the elbows pointed downward and to the sides. In this ready position, inhale.
2. Exhale as you drive both dumbbells overhead until the elbows are fully extended. Keep the head upright and in a neutral position. At no time should you bend it forward.
3. Slowly lower the dumbbells to the starting position while inhaling.

Try these variations of the dumbbell overhead press.

Alternating unilateral — Set up like a bilateral, except that you raise and lower one dumbbell, then the other.

Unilateral — Do all of your reps on one arm, then the other.

Top hold — Extend both dumbbells overhead. Hold one there while you bring one down and then back up. Hold that dumbbell overhead while you bring the other down and then up.