moderate
20-Minute Overhead Press Progression
Overhead pressing is a uniquely functional strength pattern — reaching, lifting, and placing are daily life movements.
20 min · Kit: Nothing
The session
- 13×10 Seated dumbbell shoulder press
- 23×8 Standing dumbbell shoulder press
- 33×8 Arnold press (rotate as you press)
- 43×8 each Single-arm press (core anti-rotation challenge)
- 52×12 Lateral raises
Worth knowing
- Overhead pressing loads the scapula and spine — excellent for bone density
- Progress seated before standing; standing before single arm
