A Typical Session
21 Min
Warm-up
5m
Main Set
12m
Finisher
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Builds shoulder definition and upper body strength while improving posture.
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 level.
- 2.Press the weights overhead until your arms are extended.
- 3.Lower them back down to starting position in a controlled manner.
Pro Tips
- •Keep your back against the bench for stability.
- •Avoid locking your elbows at the top.
- •Exhale while pressing up, inhale while lowering.
Equipment
Dumbbells · Bench
Safety
Avoid excessive arching of your lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.