Each Monday I am sharing an exercise movement to add to the repertoire of exercises you can perform at home or while traveling. I am trying to share simple beginner-friendly movements that require little equipment. So far, I have shared the kettlebell swing, inchworm, and squat.
Today we have the overhead press. You can use a single kettlebell or dumbbell for this exercise. If you are just beginning to build an at-home gym, I highly recommend starting with a couple of kettlebells at the same weight. If you can swing it, (ha!) buy yourself 2 sets of KBs, one set at a comfortable warm-up weight and the other set 5 lbs heavier.
The overhead press is a movement you can do either seated or standing. You can use 2 kettlebells or dumbbells at once, or use only 1, performing presses with each arm separately. Sit or stand straight and tall contracting your abdominal muscles to keep your spine straight. Lift the weight to shoulder level with palms facing forward. Press the weight overhead extending the arms fully and then slowly lower the weight with control back down to your shoulder. I typically like to do 5 sets of 5 reptations (5X5) when training for strength. If the weight is heavy, try for 5 sets of 3 reps (5X3). If the weight is light, try for 5 sets of 10 (5X10). Remember to warm up first. Activate your shoulders by spending a few minutes doing plank holds, inchworms, and forward and backward arm circles. Warm up with a light weight before moving up to the weight you will use for your sets.
Arm Exercises | Seated Overhead Press