The overhead press is a foundational strength-building move. Here’s a quick guide on how to maintain proper form while pressing weights overhead so you can stay safe while working out!
You perform an overhead press by pushing a dumbbell, barbell, or other weight from your shoulders to over your head while standing or sitting. It’s a great exercise to build strength in your arms and shoulders, while also working your core as you maintain stability. And building strength is incredibly important for women, especially as we age: maintaining muscle mass and bone density keeps us healthy and mobile as we get older. The overhead press is perfect for anyone who needs to incorporate more functional strength exercises into their routine.
Follow along with Kaisa below in this short clip from the 30 Day Challenge to learn the proper form for an overhead press.
- From standing or sitting, bring your arms up so that your hands are right in front of your shoulders, palms facing together.
- Press the weights straight overhead while keeping your core tight and back straight. Use your exhale to help you push. Your arms should be in line with your ears, not forward or back.
- Pause for a moment at the top, then bring your arms back down to where they were for Step 1.
We recommend trying this movement with no weights or low weights to get comfortable with the form. If you find your back bowing or struggling to keep your arms by your ears, choose a lower weight. If you’re able to breeze through ten overhead presses with no problem, choose a heavier weight. (You can learn more about choosing the right weight here!)
Once you’ve tackled the overhead press, check out some of our other guides to strength training, or one of our free Just Move workouts!