DB Overhead Press
What to look for:
- Split stance or feet shoulder width apart
- Straight legs
- Neutral or semi-neutral grip
- If split stance/single arm, grip with the same hand as back leg
- No extension/rotation of core
- Press in a straight line upwards
- Wrist, elbow, shoulder alignment
- Upward rotation of scapula
- Shoulder not pulled into anterior tilt in bottom position
- Tall posture
- Rib cage down
- Stable pelvis
Coaching Cues:
- “Reach up”
- “Press to the ceiling”
- “Keep the hips still”
- “Abs tight like you’re about to be punched”
- “Stay tall”
When to:
- Regress: If client does not have sufficient overhead mobility take back to a Landmine Press variation or Horizontal Press variation.
- Progress: If client is OK with this movement and has sufficient overhead mobility, they may move to other vertical pushing movements.
Coaching considerations:
- Can be performed with one or two DBs.
- Can be friendlier on the shoulder for some people as the DBs allow for the individual to hold them at an angle that feels comfortable, whereas the barbell is fixed.
- A split stance demands more stability through the hips while making it harder for the lower back to fall into extension, so for those with a history of low back pain this may be a better choice.