Start with the dumbbells at shoulder height, your wrists stacked directly over your elbows rather than tilted back — that alignment is what keeps the load traveling straight through your joints instead of your wrists. Your forearms should point straight up at the bottom of every rep, not angled forward or back. Press the dumbbells up and slightly inward until your arms are extended overhead, without your lower back arching to help you finish the rep — keep your ribs down and your core braced. Lower back to shoulder height under control and reset before the next press.

PLANS THAT USE IT 16

PPL / Upper / Lower5× / week · advanced

Full Body 3x3× / week · beginner

Press Specialization — Shoulder Strength4× / week · intermediate

Dumbbell Push / Pull / Legs — Home (V1)3× / week · beginner

Dumbbell Push / Pull / Legs — Hypertrophy (V2)3× / week · intermediate

Dumbbell Upper / Lower — Balanced (V1)2× / week · beginner

Dumbbell Full Body — Strength (V1)2× / week · beginner

Dumbbell Bro Split — Classic (V1)5× / week · beginner

Dumbbell Bro Split — Hyper (V2)4× / week · intermediate

Full Body 2x2× / week · beginner

Upper / Lower ×3 — 6-Day Volume6× / week · advanced

Push / Pull / Legs ×2 + Arms — 7-Day7× / week · advanced

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Dumbbell Full Body — Total (V2)2× / week · intermediate

Dumbbell Upper / Lower — Density (V2)2× / week · intermediate

Push / Pull / Legs ×2 — 6-Day Hypertrophy6× / week · advanced