Technique
Feet hip-width, knees not locked, glutes and abs tight, ribs down.
Dumbbells at the shoulders, forearms vertical.
Down 2 s to an elbow of ~85°, up 1 s almost to straight arms, the dumbbells meet over the head.
The trunk does not lean back more than ~5°, no leg drive.
If the lower back arches or the arms do not go overhead without arching, lower the weight or switch to a seated press with a backrest.
Light dumbbells.
Common mistakes
- Leaning back and using the legs — brace glutes and abs, ribs down.
- Arching the lower back — lower the weight or press seated with a backrest.
- Forearms tilted — keep them vertical under the dumbbells.
- Too heavy, pressing with a jerk — use lighter dumbbells and press smoothly.
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