Overhead Shoulder Press
The overhead shoulder press builds pressing strength in the shoulders and triceps while requiring the core to stabilize the torso. It can be performed standing or seated with dumbbells or a barbell.
Calorie Burn Highlights
123
kcal estimated
3.5
Moderate
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 3.5 means this activity burns 3.5× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Overhead Shoulder Press
- 1
Hold the weights at shoulder height with wrists stacked over elbows and palms facing forward.
- 2
Brace your core and keep your ribs down without leaning excessively backward.
- 3
Press the weights overhead until your arms are extended and the load is balanced over your shoulders.
- 4
Lower the weights slowly back to shoulder height while maintaining control.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Small Yogurt with Berries (~120 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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