Overhead press progression: from easier to harder
18 variations, 3 steps. Start with “Band Overhead Press” and move a step up once the current one feels easy — all the way to “Z Press”.
- Step 1
- Step 2
-
Beginner Dumbbell Seated Overhead Press -
Beginner Dumbbell Single Arm Neutral Overhead Press -
Beginner Kettlebell Seated Overhead Press -
Beginner Single-Arm Dumbbell Overhead Press -
Beginner Standing Alternating Dumbbell Press -
Beginner Standing Dumbbell Press -
Beginner Standing Palms-In Dumbbell Press -
Intermediate Arnold Press -
Intermediate Seated Barbell Military Press
-
- Step 3
Other progressions
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.