Weighted Palms-In Overhead Press
Two dumbbells pressed overhead from shoulder height
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Overhead press · Standing
- Tracks
- Weight & Reps
Works
Shoulders Triceps Front Delts Abdominals
How to do it
- Stand tall holding dumbbells at shoulder height with palms facing each other.
- Brace your core and keep your ribs down throughout the lift.
- Press the weights straight up until arms are fully extended.
- Pause briefly at the top without locking out the elbows aggressively.
- Lower the dumbbells under control back to the starting position.
Common mistakes
- Leaning back excessively to generate momentum.
- Flaring the ribs forward instead of bracing the core.
- Allowing the dumbbells to drift forward away from the body.
Tips
- Drive through the mid-foot to maintain balance.
- Keep the dumbbells close to your head during the press.
- Exhale sharply as you push the weight overhead.
Details
- Base movement
- Overhead press
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Load type
- Weighted
