SHIFT Fit
Overhead press
Overhead press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start with the weight around shoulder height, ribs down and feet planted. Press overhead until the arm is long, then bring it back to the shoulder under control.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- dumbbell
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | dumbbell, dumbbells |
| advanced | 5 minutes | dumbbell, dumbbells |
| standard | 4 minutes | dumbbell, dumbbells |
Safety and comfort
- What it should not feel like: lower-back compression or shoulder pinching
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.