The overhead press intimidates women more than it should.
You’ve seen people pressing weights overhead. It looks straightforward: lift something above your head. But you’re not entirely sure about the details. Where exactly should the weight start? How do you get it overhead without smacking yourself in the face? What if your shoulders hurt?
You’ve probably tried pressing light dumbbells overhead during a class or workout video. Maybe your shoulders ached afterwards in a concerning way. Maybe you felt unstable. Maybe you wondered if you were doing it completely wrong.
You were probably right to wonder.
I’m Will Duru, a personal trainer with over 10 years of experience in London. I’ve corrected overhead press technique for hundreds of women. When done correctly, the overhead press builds impressive shoulder strength and creates that sculpted shoulder definition women want. When done improperly, it creates shoulder pain and frustration.
Here’s the complete guide—from your first dumbbell press to confident barbell pressing.
Why the Overhead Press is Essential
Let’s establish why this movement matters before diving into technique.
The overhead press builds genuine functional strength. Every time you lift something onto a high shelf, you’re pressing. Hoisting luggage into an overhead compartment. Lifting boxes. Even pushing open a heavy door above shoulder height. This movement pattern appears constantly in real life.
The overhead press sculpts your entire shoulder. All three heads of your deltoid muscle work during pressing. Your front shoulders drive the movement. Your side shoulders stabilize. Even your rear shoulders assist. Add triceps, upper chest, and core engagement, and you’re training your entire upper body with one movement.
The overhead press requires total-body tension. Unlike chest press where you’re supported by a bench, overhead pressing demands stability from your feet through to your fingertips. Your core must brace. Your glutes must engage. This makes it an exceptional exercise for developing coordination and full-body strength.
The overhead press builds confidence. There’s something empowering about pressing heavy weight overhead. It’s a visible demonstration of strength that translates to feeling capable in daily life.
I trained a woman who could barely press 4kg dumbbells overhead without wobbling. Her shoulders were weak from years of neglect. Within six months, she was strictly pressing 10kg dumbbells for reps with perfect control. The transformation in her posture and confidence was remarkable.
Muscles Worked
Primary muscles:
- Anterior deltoids (front shoulders): The main drivers lifting the weight
- Medial deltoids (side shoulders): Assist and stabilize throughout
- Triceps: Straighten your elbows at the top
- Upper chest (clavicular head): Assists at the bottom of the movement
Secondary muscles:
- Core (abs, obliques): Maintain rigid torso position
- Upper back/traps: Stabilize shoulder blades
- Serratus anterior: Supports overhead position
- Glutes and legs: Create stable base (on standing variations)
The overhead press is a true compound movement engaging far more than just shoulders.
Equipment Needed
For dumbbell pressing:
- Pair of dumbbells (starting: 4-8kg per hand for most women)
- Bench with back support (for seated variation)
- Optional: mirror for form checking
For barbell pressing:
- Olympic barbell (20kg standard)
- Squat rack or power rack
- Weight plates
- Flat-soled shoes or barefoot
Start with dumbbells. They’re safer, more forgiving, and build the stability foundation you’ll need for barbell work later.
The Seated Dumbbell Press: Perfect Starting Point
Master this variation first. The bench provides stability, letting you focus purely on the pressing movement.
Setup
1. Select appropriate weight
Start conservative. You’re learning technique.
For complete beginners: 4-6kg dumbbells per hand With some training experience: 6-8kg per hand
You should complete 8-10 controlled reps. If you can’t, reduce weight.
2. Bench position
Set bench to 80-90 degree incline. Nearly vertical, but slight recline provides comfort.
Sit with your entire back against pad. Feet flat on floor, roughly hip-width apart.
3. Get dumbbells into position
Rest dumbbells on thighs whilst sitting. Use your knees to help kick them up to shoulder height one at a time. This saves energy and prevents shoulder strain.
Position dumbbells at shoulder height, roughly ear-level. Elbows bent at 90 degrees, pointing downward and slightly forward.
4. Hand position
Palms face forward (away from you). This is pronated grip.
Alternative: palms face each other (neutral grip). This variation feels more comfortable for some women and reduces shoulder stress. Experiment with both.
The Press
1. Brace your core
Before pressing, take a breath and brace your abs as if someone’s about to punch you. This creates stability.
2. Press straight upward
Drive the dumbbells directly overhead in a straight vertical path. Don’t press forward or backward—straight up.
Focus on pushing the weights apart slightly as they rise. This cue engages your shoulders properly.
3. Reach full extension
Press until arms are straight but not locked out. Slight bend in elbows maintains tension.
At the top, dumbbells should be directly over your shoulders, not behind your head or in front.
4. Control the descent
Lower dumbbells back to starting position with control. Don’t just drop them. The eccentric (lowering) phase builds as much strength as pressing up.
Lower until dumbbells are back at ear level, elbows at 90 degrees.
5. Breathe properly
Exhale during the press up. Inhale during the descent. Consistent breathing prevents dizziness and maintains stability.
That’s one perfect rep.
Common Mistakes on Seated Press
Mistake 1: Arching your lower back excessively
Even though you’re seated with back support, some women arch their lower back dramatically to help press the weight.
Fix: If this happens, the weight is too heavy. Reduce load. Keep your entire back against the bench pad.
Mistake 2: Pressing forward instead of straight up
The dumbbells travel in an arc forward, ending up in front of your face.
Fix: Think “press up, not forward.” Film yourself from the side to check bar path.
Mistake 3: Letting elbows flare too wide
Your elbows point directly out to sides (forming a “T” shape with your body).
Fix: Keep elbows slightly forward. At the bottom position, forearms should be roughly vertical when viewed from front.
Mistake 4: Not going full range of motion
You press only halfway up, never reaching full extension.
Fix: Unless you have shoulder mobility limitations, press to full arm extension each rep.
Mistake 5: Using momentum
You bounce dumbbells off the bottom position or use body English to press.
Fix: Controlled tempo. 2 seconds down, 1 second press, 1 second pause at top.
The Standing Dumbbell Press: Next Progression
Once you’re comfortably pressing 10-12kg dumbbells seated, progress to standing.
Standing removes the back support, forcing your core and legs to stabilize everything. This is significantly harder.
Key Differences from Seated
Stance: Feet hip to shoulder-width apart. Weight evenly distributed.
Core engagement: Critical. Your entire midsection must brace hard to prevent excessive arching.
Glute engagement: Squeeze your glutes throughout. This prevents lower back hyperextension.
Stability: You’ll wobble initially. This is normal. It improves with practice.
Expect to use 2-4kg less weight than your seated press initially. Standing is genuinely harder.
The Barbell Overhead Press: Advanced Variation
Once you’re standing-pressing 12-14kg dumbbells confidently, you’re ready for barbell work.
The barbell allows heavier loading but requires more technique precision.
Setup in Squat Rack
1. Set bar height
Bar should rest at upper chest height in the rack. When you walk into position, it should be roughly at your collarbone.
2. Grip the bar
Hands slightly wider than shoulder-width. Experiment to find comfortable width.
Use full grip—thumb wrapped under bar, not “thumbless” grip which is dangerous overhead.
3. Position under bar
Step close to bar. Rest it across front of your shoulders and upper chest, not on your throat.
Bar sits on the “shelf” created by your front deltoids. It should feel reasonably comfortable here.
4. Unrack the bar
Straighten your legs to lift bar off hooks. Step backward 2-3 steps to clear the rack.
5. Set your stance
Feet hip-width apart. Toes pointed straight ahead or slightly outward.
Weight evenly distributed across entire foot.
The Barbell Press
1. Starting position
Bar rests on front shoulders. Elbows point slightly forward and down.
Take a deep breath. Brace your core absolutely hard.
2. Press the bar
Drive the bar straight upward. Here’s the critical part most people mess up:
As the bar approaches your face, move your head backward slightly to let the bar pass. Not a huge movement—just pull your chin back a couple centimeters.
3. Get your head through
Once the bar clears your head, push your head forward again so your face is “through the window” formed by your arms.
This head movement feels awkward initially but becomes automatic with practice.
4. Lock out overhead
Continue pressing until arms are fully extended overhead. The bar should be directly over your shoulders and mid-foot, forming a straight vertical line from bar through shoulders through hips.
At lockout, shrug your shoulders upward slightly. This engages your traps and creates a stable overhead position.
5. Lower with control
Reverse the movement. Pull your head back slightly as bar descends past face level.
Lower until bar touches front shoulders again.
That’s one rep.
Common Barbell Press Mistakes
Mistake 1: Pressing the bar forward
Instead of straight up, you press the bar forward in an arc.
Fix: The bar path must be vertical. Film yourself from the side. The bar should travel in a straight line when viewed from the side.
Mistake 2: Excessive lower back arch
Your lower back hyperextends dramatically, creating a big arch.
Fix: Squeeze glutes hard. Brace core. If this doesn’t fix it, the weight is too heavy.
Mistake 3: Not moving head properly
You either don’t move your head (bar hits your face) or you lean backward excessively to avoid the bar.
Fix: Small, precise head movement. Back as bar passes face, then forward once bar clears.
Mistake 4: Elbows flaring too wide
Your elbows point directly to the sides.
Fix: Elbows should angle slightly forward. This protects your shoulders.
Mistake 5: Incomplete lockout
You press partway up but don’t reach full extension.
Fix: Press until arms are straight and shrug shoulders at top. This is full lockout.
Progressive Overload Strategy
You’ve mastered technique. Now, how do you get stronger?
Phase 1: Seated Dumbbell Press (Months 1-3)
Week 1-2: 4kg dumbbells, 3 sets × 10 reps Week 3-4: 6kg dumbbells, 3 sets × 10 reps Week 5-6: 6kg dumbbells, 3 sets × 12 reps Week 7-8: 8kg dumbbells, 3 sets × 8 reps Week 9-10: 8kg dumbbells, 3 sets × 10 reps Week 11-12: 10kg dumbbells, 3 sets × 8 reps
Phase 2: Standing Dumbbell Press (Months 4-6)
Start 2kg lighter than your seated press max.
Month 4: 8kg standing, 3 sets × 8 reps Month 5: 10kg standing, 3 sets × 8 reps Month 6: 12kg standing, 3 sets × 8 reps
Phase 3: Barbell Press (Months 7+)
Start with empty 20kg bar.
Weeks 1-2: 20kg bar, 3 sets × 8 reps (technique focus) Weeks 3-4: 25kg, 3 sets × 6 reps Weeks 5-6: 30kg, 3 sets × 6 reps Weeks 7-8: 32.5kg, 3 sets × 5 reps Continue adding 2.5kg every 2 weeks
Realistic Timeline
Month 6: Standing press 10-12kg dumbbells Month 12: Barbell press 30-35kg Month 18-24: Barbell press 40-45kg
This assumes consistent training 2x weekly. Your progression may differ based on starting strength, bodyweight, and recovery capacity.
I trained a woman who started seated-pressing 4kg dumbbells. She struggled with even that weight initially. Two years later, she was barbell-pressing 42.5kg for reps. She was 54 when she started training.
Pressing Variations
Push Press
Same as strict press, but you dip your knees slightly then drive upward explosively, using leg momentum to help press the bar.
Benefits: Allows heavier weight. Good for building power. Not a replacement for strict pressing but useful as an assistance exercise.
Z-Press
Sit on floor with legs straight in front of you. Press dumbbells or barbell from this position.
Benefits: Eliminates leg drive completely. Brutally hard on core. Excellent for building strict pressing strength.
Landmine Press
One end of barbell anchored in corner or landmine attachment. Press the free end overhead at an angle.
Benefits: Shoulder-friendly angle. Good for those with overhead mobility restrictions. Allows heavy loading safely.
Programming Overhead Press
Frequency: 2x weekly
One heavy session, one lighter/volume session.
Sample week:
Monday (Heavy):
- Barbell overhead press: 4 sets × 5 reps (85% max)
- Dumbbell rows: 4 sets × 8 reps
- Lateral raises: 3 sets × 12 reps
- Face pulls: 3 sets × 15 reps
Thursday (Volume):
- Seated dumbbell press: 3 sets × 10 reps
- Incline dumbbell bench press: 3 sets × 10 reps
- Rear delt flies: 3 sets × 15 reps
- Tricep extensions: 3 sets × 12 reps
This provides two pressing stimuli weekly without excessive fatigue.
Troubleshooting Common Issues
“My shoulders hurt when I press overhead”
Possible causes:
- Poor shoulder mobility (can’t reach fully overhead without compensating)
- Elbows flaring too wide
- Pressing with rounded upper back
- Pre-existing shoulder issues
Solutions:
- Film yourself. Check elbow position and bar path
- Perform shoulder mobility work daily (band pull-aparts, face pulls, wall slides)
- Start lighter and focus on perfect form
- Try neutral grip dumbbells (palms facing)
- If pain persists, see physiotherapist
“I feel unstable when pressing standing”
Cause: Weak core or poor bracing technique.
Solutions:
- Practice core bracing separately (planks, dead bugs, anti-rotation exercises)
- Stay with seated pressing longer until stronger
- Use lighter weight standing until stability improves
- Focus on squeezing glutes throughout the press
“I can’t press without arching my back”
Causes:
- Weight too heavy
- Weak core
- Not engaging glutes
Solutions:
- Reduce weight by 20%
- Squeeze glutes hard before every rep
- Brace core as if someone’s about to punch you
- Film yourself from side to see actual arch magnitude
“My press is much weaker than my bench press”
This is completely normal. Everyone’s overhead press is significantly weaker than their bench press—typically 60-70% of bench press weight.
If you bench press 40kg, expecting to overhead press 40kg is unrealistic. Overhead pressing 25-30kg would be excellent.
How 12REPS Helps with Overhead Pressing
Overhead press programming requires:
- Proper exercise ordering (press when fresh, not after exhausting shoulders)
- Appropriate volume (enough to build strength without overuse injury)
- Balanced push/pull ratios (preventing shoulder imbalances)
- Progressive overload (knowing when to add weight)
12REPS manages all of this:
Intelligent exercise ordering: The app ensures pressing happens early in sessions when you’re fresh.
Push/pull balance: For every pressing movement, the app programmes appropriate pulling work (rows, pull-downs), preventing muscle imbalances that cause shoulder problems.
Progressive overload tracking: The app tracks performance and indicates when you’re ready to increase weight.
Exercise substitutions: Can’t access a barbell? The app suggests dumbbell variations that maintain stimulus.
For women training across different locations with different equipment, this flexibility is essential.
The Bottom Line
The overhead press builds shoulder strength and development better than any other exercise.
Proper technique:
- Start with seated dumbbell press for stability
- Press straight upward, not forward
- Reach full extension at top
- Control the descent
- Brace core throughout
- Progress to standing, then barbell work
Progressive overload:
- Months 1-3: Seated dumbbells 4-10kg
- Months 4-6: Standing dumbbells 8-12kg
- Months 7+: Barbell 20kg → 40kg+ over 12-18 months
- Add weight when you can complete all prescribed reps with perfect form
Common mistakes to avoid:
- Excessive back arch
- Elbows flaring too wide
- Pressing forward instead of up
- Using momentum/bounce
- Incomplete range of motion
Start seated with light dumbbells. Master the movement pattern. Build stability. Add weight gradually. Progress to standing. Then barbell work.
The women I train who make the best progress are those who prioritise technique over ego. They start lighter than they think they should. They add weight conservatively. They’re still training injury-free years later, progressively stronger.
Eighteen months from now, you could be pressing impressive weight overhead with perfect technique. Or you could still be confused about form, using the same light weights, frustrated by a lack of progress.
Start properly. Progress intelligently. Be patient.
Strong shoulders are built one perfect rep at a time.
References
- Haugen, M.E., Vårvik, F.T., Larsen, S., Haugen, A.S., van den Tillaar, R. and Bjørnsen, T. (2021). Effect of Free-Weight vs. Machine-Based Strength Training on Maximal Strength, Hypertrophy and Jump Performance—A Systematic Review and Meta-Analysis. Applied Sciences, 11(21), p.10075.
- Saeterbakken, A.H., Fimland, M.S. and Andersen, V. (2021). A Comparison of Muscle Activation, Barbell Kinematics and Rating of Perceived Exertion Between the Seated and Standing Overhead Press. Sports Biomechanics, 20(3), pp.327-338.
- Fees, M., Decker, T., Snyder-Mackler, L. and Axe, M.J. (1998). Upper Extremity Weight-Training Modifications for the Injured Athlete: A Clinical Perspective. The American Journal of Sports Medicine, 26(5), pp.732-742.
- Duffey, M.J. (2008). A Biomechanical Analysis of the Bench Press. Doctoral dissertation, Pennsylvania State University.
- Barnett, C., Kippers, V. and Turner, P. (1995). Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles. Journal of Strength and Conditioning Research, 9(4), pp.222-227.
