A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Sit with your back supported by the bench and feet planted, holding both dumbbells at shoulder height.
Keep palms facing forward and forearms beneath the weights.
Press both dumbbells overhead together without leaning backward.
Pause at the upper endpoint and lower them together to shoulder height.
Use a load that allows an even press on both sides.
Keep the wrists aligned with the forearms.
Allow natural upward rotation of the shoulder blades.
Arching the lower back to push the weights overhead.
Pressing with uneven timing or losing wrist alignment.
Dropping the elbows abruptly at the bottom.
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