라이브러리로시작 
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운동 라이브러리
Dumbbell Standing Overhead Press
The standard two dumbbell standing press for building deltoid and triceps strength with more freedom of grip and bar path than a barbell.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근전거근코어
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet hip width apart and clean two dumbbells to the shoulders.
- 02Hold the dumbbells just outside the shoulders with palms facing forward or slightly turned in.
- 03Brace the trunk and squeeze the glutes before the first rep.
- 04Keep the forearms vertical under the dumbbells.
수행
- 01Press both dumbbells up and slightly in until the elbows lock overhead.
- 02Let the dumbbells nearly touch at the top without clanking.
- 03Lower under control until the dumbbells return to shoulder level.
- 04Reset the brace between reps if it slips.
체크포인트
- -Dumbbells finish stacked over the shoulders and mid foot.
- -Ribs stay down; no progressive lean back as the set fatigues.
- -Elbows travel under the weights, not flared behind them.
- -Knees stay extended on strict reps.
흔한 실수
- -Turning the set into a push press by bending the knees.
- -Arching the lower back instead of finishing with the shoulders.
- -Pressing the dumbbells forward of the head.
- -Lowering only halfway between reps.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 8 reps for strength work.
- -Use 2 to 4 sets of 8 to 12 reps for hypertrophy work.
- -Rotate with the barbell overhead press across training blocks to keep both patterns progressing.