Incline Dumbbell Overhead Press

Body region

• Shoulders
• Arms

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to a steep incline and sit back against it, feet flat.
2. Bring the dumbbells to shoulder height, palms facing forward.
3. Press the dumbbells up until your arms are straight, slightly in front of your face.
4. Lower them back to shoulder height under control.

Cues

• Keep your head and upper back on the pad.
• Keep the forearms vertical under the dumbbells.
• Keep the ribs down; do not arch off the pad.

Common mistakes

• Arching the lower back away from the bench.
• Lowering the dumbbells only to ear level.
• Banging the dumbbells together at the top.

Variations

• Alternating Dumbbell Overhead Press
• Dumbbell Palm Press
• High-Incline Neutral-Grip Dumbbell Press
• One-Arm Dumbbell Overhead Press
• One-Arm Standing Dumbbell Palm Press
• Seated Dumbbell Overhead Press
• Seated Neutral-Grip Dumbbell Press
• Seated One-Arm Dumbbell Overhead Press

Alternatives

• Overhead Press
• Arnold Press
• Seated Barbell Overhead Press