Learning the shoulder overhead press will help you build stronger shoulders and biceps for toned, attractive arms.
This reliable upper-body strength move is particularly effective for women over 50 who want sculpted shoulders and arms. Begin with lighter dumbbells while you master the proper range of motion and form, then gradually increase weight as your technique improves.
How to perform the shoulder overhead press:
- Stand with feet hip-width apart. Raise your elbows out to the sides so your arms form a goal-post position, with the dumbbells beside your head and your abdominals braced.
- Press the dumbbells upward in a controlled motion until your arms are fully extended. Slowly lower back to the starting position, maintaining control throughout each rep.
- Keep your shoulders down and away from your ears as you press the weights up, and avoid overarching the lower back by keeping your core engaged.
Once your form is solid, progressively increase the weight. Aim for a load that challenges you so the final one or two reps of a set feel difficult to complete. Challenging resistance is what stimulates strength and muscle development.
Choosing the right weight can feel tricky. Many women fear heavier weights will cause excessive bulk, but that’s a misconception. Using progressive resistance helps build lean muscle, strength, and definition without excessive size.
If you’re unsure when to increase weight, follow gradual progression: add small increments once you can comfortably complete your target reps with excellent form.
What muscles does the shoulder overhead press work?
The shoulder overhead press primarily strengthens and sculpts the shoulder muscles, with additional involvement from supporting upper-body and core muscles.
Benefits of the shoulder overhead press
Incorporating the shoulder overhead press into your routine offers several advantages:
Strengthens shoulders
This movement targets the deltoids—especially the medial deltoid—which helps create a round, defined shoulder appearance.
Shapes the arms and engages biceps
Although primarily a pressing exercise, the shoulder overhead press involves the biceps and other upper-arm muscles, contributing to overall arm tone and definition.
Builds core stability
Proper overhead pressing requires a braced core to maintain balance and protect the spine. Tightening your abdominals helps you press more efficiently and stay stable throughout the movement.
How many calories does the shoulder overhead press burn?
Calorie burn varies with intensity, body size, and workout structure. As a general rule, higher-intensity resistance work can burn roughly 100 calories per 10 minutes, but strength training’s biggest metabolic benefit is long-term: building muscle increases resting metabolic rate, helping you burn more calories throughout the day.
Incorporating the shoulder overhead press into your workouts
The shoulder overhead press works well as a standalone exercise or as part of a larger upper-body or full-body workout. It pairs nicely with pulling and pushing movements to create balanced shoulder and back development.
Examples of routines that include or complement the shoulder press:
- 7 Moves to Sculpt Your Back and Shoulders
- 5 Moves for Sculpted Shoulders
- Anti-Aging Arm Routine
Other exercises similar to the shoulder overhead press
If you enjoy this movement, consider adding these exercises to your training for additional shoulder and upper-body development:
- Lateral raise
- Shoulder front raise
- Chest fly