Stand and press two bells

Dumbbell Overhead Press

Bells at your shoulders. Brace. Press them up. Stand tall at the top. Your low back is not a trampoline.

Hunter: First Gym day 2 and Feel-18 both use this. I like bells when the bar is a crowd. Each side has to finish. I still squeeze my glutes.

Cues

Feet about hip width. Squeeze glutes so you do not lean back.
Bells at the shoulders, wrists stacked, elbows slightly in front.
Brace like someone is about to poke you.
Press up. Bells travel in a slight arc, not out in front.
Lock out tall. Lower to the shoulders with control. Do not crash them together.

Setup

Standing is the default. Seated if your low back keeps cheating. 3 sets of 6-8. Same weight both sides unless you wrote a reason. Kick the bells up with your knees if they are heavy.

First Gym day 2

After the trap-bar pull and a row. 3 sets. Then walking lunges. That is a press you can leave in 45 minutes. Log dumbbell overhead press, not the barbell page, so the number means something.

Feel-18 day B

After RDLs. Same brace. A seated version is allowed. Log seated if that is the version. You do not need a military press scene to train shoulders.

Bar vs bells

The bar is easier to load in even plates. Bells ask each side to work. Pike push-ups were the dorm cousin. This is the loaded version. Name the tool in Engine.

Common misses

Kicking the hips to finish. Flaring the ribs. Pressing out so you chase the bells. Uneven lockout you ignore. Also: looking at the ceiling the whole way so your neck takes it.

FAQ

Neutral grip?

Palms facing in is allowed if it feels better. Log it or note it. Pick one for a month.

How heavy?

Last 2 reps honest. If you need a hip hop to lock out, drop a size.

Log dumbbell overhead press in the free Vitality Engine. Same weight both sides unless you wrote a reason.

Create free account Log this in Engine

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