Seated overhead press
Press light weights above your head while sitting.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A sturdy chair and two light hand weights
Getting into position
- Use a sturdy chair without wheels, and the lightest dumbbells you have or two filled water bottles. Put them on the floor beside the chair or on a table within reach.
- Sit back so your back is supported, with your feet flat and hip-width apart.
- Pick the weights up one at a time, leaning forward with a straight back, and rest them on your thighs.
- Lift them one at a time to the front of your shoulders, palms facing forwards or facing each other, whichever feels more comfortable.
How to do it
Push the weights up until your arms are nearly straight above your head, but not locked.
Lower them slowly back to your shoulders.
Keep your back against the chair throughout.
To finish, lower the weights to your thighs, then put them down one at a time. Don't drop them.
Keep in mind
- Back stays against the chair.
- Wrists straight, above your elbows.
- Breathe out as you press.
Where you should feel it
The tops and fronts of your shoulders and the back of your upper arms.
Stop or change something if you feel
Pain inside the shoulder joint, a pinch at the top of the shoulder, or pain in your neck.
A gentler starting point
Use lighter weights or press less high, or go back to the seated practice without weights.
When it feels easy
Lower slowly, counting three, then use the next weight up. After that, try the standing press or keep adding weight seated.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Hold the lightest dumbbells you have, or filled water bottles, and press from your shoulders.
2 sets × 6–10
Move on when: Every rep is controlled and your back stays against the chair.
Add reps.
2 sets × 10–12
Move on when: Both sets reach 12 with two or three more left in you.
Lower slowly, counting three on the way down.
2 sets × 10–12
Move on when: The slow lowering stays controlled for every rep.
Use the next weight up and go back to 8 reps.
2 sets × 8–12
Move on when: You reach 12 again at the new weight.
- Easier version
- Seated overhead movement practice coming soon
- Next level up
- Standing dumbbell overhead press coming soon
- Progressively loaded seated overhead press coming soon
Levels in overhead press
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startSeated overhead movement practice coming soon
- Level 2 · FoundationSeated overhead press (this page)
- Level 3 · More challengeStanding dumbbell overhead press coming soon
- Level 3 · More challengeProgressively loaded seated overhead press coming soon
Explore related content.
- Everyday focus
- Reaching, bending and turning, Everyday strength
- Body area
- Upper body
- Movement format
- Seated
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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