Move of the month: dumbbell overhead press

This exercise increases the strength of our shoulder by working the deltoids. Words by Vivienne Rickman

This move increases the strength of our shoulder by working the deltoids. If you do this move while standing or sitting on a stability ball you will also engage the muscles of the core.

It can also be done while sitting on a bench or a chair (a chair gives greater support to the back).

You can use a barbell or a kettlebell for this move, but using dumbbells can find imbalances in the shoulders, which may be affecting your swimming stroke.

If you can lift weight more easily with one arm than the other this can be an indication of an imbalance.

Equipment needed

Dumbbells

How to do dumbbell overhead press

1. Standing with feet slightly wider than hip width apart, hold a dumbbell in each hand at shoulder height in an overhand grip. Your knuckles are facing your shoulders.
2. Breathe out as you raise the dumbbells up above your head with control.
3. After a small pause at the top, breathe out and lower the dumbbells to the shoulders.
4. This is one rep. Try 2/3 sets of 8/12 reps.

Variations

Alternate Arms

Press up the dumbbells with one arm and then the other. This is great for really getting those core muscles working.

Safety

Never lift weights with shoulder, back or neck injuries, speak to your doctor or
physio first.

Pick a light weight to start with and build up slowly.

Only ever use weights you can lift safely with good form above your head.

Read more of our swim training articles.