Overhead Press

Video Demo Sit on a bench with back support, or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, palms facing forward. Keep your elbows slightly in front of your shoulders and your wrists straight. Brace your core and keep your back flat against the bench (if seated). Press the dumbbells upward until your arms are fully extended overhead. Do not lock your elbows out forcefully. Keep the weights slightly in front of your head rather than directly above it. Slowly lower the dumbbells back to shoulder height. Avoid letting your elbows flare out too far; keep them in a controlled arc. Perform for your desired number of reps (typically 8–12 for hypertrophy).

Military Press

Video Demo Sit on a bench with back support, or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, palms facing forward. Keep your elbows slightly in front of your shoulders and your wrists straight. Brace your core and keep your back flat against the bench (if seated). Press the dumbbells upward until your arms are fully extended overhead. Do not lock your elbows out forcefully. Keep the weights slightly in front of your head rather than directly above it. Slowly lower the dumbbells back to shoulder height. Avoid letting your elbows flare out too far; keep them in a controlled arc. Perform for your desired number of reps (typically 8–12 for hypertrophy).

Dumbbell Clean and Press

Video DemoStart with a dumbbell in each hand, standing with your feet shoulder-width apart. Bend at your hips and knees to lower the dumbbells to just above your knees, keeping your back straight. Pushing through your hips and legs, explosively lift the dumbbells to shoulder height while keeping them close to your body. Rotate your wrists as you bring the dumbbells to your shoulders. Briefly hold in this position, then press the dumbbells overhead until your arms are fully extended. Lower the weights back to the starting position and repeat for the desired number of reps.