Dumbbell overhead press

1. 1Stand with feet hip width, dumbbells at shoulder height, palms facing forward and elbows just in front of your ribs rather than flared wide.
2. 2Squeeze your glutes and brace your middle so your lower back stays flat, then press the dumbbells up and slightly in until your arms are straight and the weights are over the middle of your head.
3. 3Breathe out as you press and keep your head still, moving your chin back a fraction so the dumbbells clear your face rather than leaning your head away.
4. 4Lower under control until your upper arms are level with your shoulders or a little below, breathing in on the way down.
5. 5Reset your brace and press again, keeping the pace steady for the whole effort rather than rushing the first few and stalling.

• Leaning back and arching the lower back to get the weight up.

  →Fix: Squeeze your glutes and pull your ribs down before each press, and use lighter dumbbells if your back still arches.

• Pressing with elbows flared straight out to the sides, which crowds the shoulder joint.

  →Fix: Start with elbows angled slightly forward, about 30 degrees in front of your torso, and keep them there as you press.

• Stopping short at the top with arms still bent.

  →Fix: Press until your elbows are straight and the dumbbells sit over your ears, then pause for a beat before lowering.

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