Weighted Palms-In Overhead Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Palms-In Overhead Press, also known as the neutral-grip shoulder press, targets the shoulders with additional activation of the triceps and upper chest. The neutral grip provides a joint-friendly alternative to traditional overhead pressing, especially for those with shoulder mobility issues. It’s a controlled push movement, focusing on shoulder strength and stability.
How to Perform
Sit or stand with a dumbbell in each hand, palms facing in (neutral grip).
Start with dumbbells at shoulder height, elbows close to your body.
Brace your core and press the dumbbells overhead.
Extend your arms fully without locking out.
Lower back to shoulder level under control.
Keep wrists stacked over elbows.
Repeat for the desired number of reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep core engaged to avoid arching.
Use a controlled tempo—avoid jerking.
Press straight up, not forward.
Choose a weight that allows full ROM.
Keep elbows under wrists for support.
Sit upright if using a bench—no lean back.
Maintain neutral wrist alignment.
Exhale while pressing up.
Stop just before full lockout.
Don’t rush the negative phase.
How Not to Perform
Avoid leaning back excessively.
Avoid letting elbows flare too wide.
Avoid dropping dumbbells too quickly.
Avoid using too heavy a load and losing form.
Avoid arching the lower back.
Avoid not completing the full range of motion.
Avoid letting dumbbells move inward or outward.
Avoid holding your breath during pressing.
Avoid using momentum instead of strength.
Avoid not engaging the core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
