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Step By Step Guide to Doing an Overhead Press

Back to Basics: Overhead Press

Putting all the fancy machines and accessories aside, sometimes you just want to get in a good workout without having to decipher how to use the gadgets. The overhead press is a great way to work your deltoids, biceps and triceps using a set of dumbbells. Pick a dumbbell weight that tires your muscles by about 12 lifts, a good weight to start with is five pounds.

Here's how:

  • Stand with your legs hip-width apart, knees soft. Hold a dumbbell in each hand and raise arms so that your biceps are parallel to the ground, arms at 90 angles, palms facing forward.
  • Exhale as you slowly straighten arms until they are extended as you press your hands straight-up toward the ceiling.
  • Inhale as you return your arms back to the starting position (biceps parallel to the group and at 90 degree angles).
  • Repeat 12 times. Do three sets.

Fit's Tip: You can also do overhead presses while sitting on a bench. Or to challenge yourself a little more do them while sitting on an exercise ball.

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