Dumbbell Shoulder Press to Overhead Tricep Extension
Efficient complex that trains the shoulders and triceps in one continuous sequence.
ShouldersIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: shoulders. Secondary: triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~38 kcal |
How to do it
- Hold dumbbells at shoulder height.
- Press them overhead.
- From the top, bend the elbows to perform an overhead tricep extension.
- Extend the arms, then lower the weights back to the shoulders.
- Repeat for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Efficient complex that trains the shoulders and triceps in one continuous sequence.
Common mistakes
Avoid arching the lower back or flaring the elbows excessively.
Make it harder
Increase weight or slow the eccentric portions.
Make it easier
Perform the movements separately.
Breathing
Exhale on the press and extension, inhale on the lowers.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.