Shoulder Press
Equipment: Dumbbells
Tempo: 1-2 seconds up, 2 seconds down.
Breathing: Exhale as you press up, inhale as you lower.
Starting position
Stand or sit tall, weights at shoulder height, palms facing forward, core braced.
Step by step
- Press the weights straight overhead until your arms are fully extended.
- Avoid locking your elbows aggressively at the top.
- Lower with control back to shoulder height.
- Repeat, keeping your ribcage stacked over your hips throughout.
Correct-form cues
- Keep your core braced so your lower back doesn't arch as you press.
- Press slightly back and up, not straight forward.
Common mistakes
Arching the lower back to press the weight up
Coaching cue: Reduce the weight and brace your core so the movement comes from your shoulders, not your spine.
Flaring elbows out wide at the start
Coaching cue: Start with elbows roughly under your wrists, not out to the sides.
Easier option
Seated shoulder press against a chair back for support — full water bottles work fine if you don't have light dumbbells yet.
Harder option
Standing single-arm press, which adds a core-stability challenge.
Safety note
- Choose a weight where the last rep still has clean form — never sacrifice form for load.
Stop and rest if you notice: Sharp shoulder pain or pinching; Pain radiating into the neck.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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