Sit on a bench with back support set to 90 degrees, or stand with feet shoulder-width apart.
Hold a dumbbell in each hand at shoulder level with your palms facing forward and elbows bent at 90 degrees.
Press both dumbbells overhead until your arms are fully extended, bringing them slightly together at the top.
Lower the dumbbells slowly back to shoulder level, maintaining control throughout the descent.
Keep your core engaged and avoid arching your lower back during the press.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |