Dumbbell Overhead Press
- Make sure your elbows stay directly below your wrists. To achieve this, your upper back should generally be arched as much as possible in the bottom position. Your lower back should remain neutral. To extend your thoracic but not your lumbar spine, flex your glutes and push your hips forward in the bottom position.
- Don’t move the dumbbells towards your shoulders. Let them come all the way down and slightly forward until your arms can’t flex any further. If needed, rotate the dumbbells on the way down (supinating the wrist) to avoid having the dumbbells touch your shoulders and limit your range of motion.
- To get the weights up for the first rep, you’ll have to use some swing. Swing the dumbbells back and then forward explosively. Quickly lunge forward and thrust your elbows under the dumbbells to catch the weight in the starting position. Reposition the dumbbells and press up the weight.