A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Builds strong, toned shoulders for a balanced upper body silhouette.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit on a bench with back support, holding dumbbells at shoulder height.
- 2.Press the weights overhead until arms are fully extended.
- 3.Lower slowly to starting position.
- 4.Keep core engaged throughout.
Pro Tips
- •Don't arch your back excessively.
- •Keep wrists straight and aligned.
- •Exhale as you press up.
Equipment
Dumbbells · Bench
Safety
Use lighter weights to master form first.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.