Shoulders
Incline OHP DB
A stable, high-angle pressing variation designed to maximize overhead strength while reducing lower back strain.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a high incline between 75 and 85 degrees.
Sit back firmly against the pad and clean the dumbbells to shoulder height with your palms facing forward.
Press the dumbbells vertically until your arms are fully extended without locking the elbows.
Maintain a slight tuck in the elbows rather than allowing them to flare out completely to the sides.
Lower the weights under control until they are just above shoulder level to maintain constant tension.
Ensure your feet remain flat on the floor and your upper back stays glued to the bench throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to compensate for heavy weight.
- Using a bench angle that is too low, shifting the focus primarily to the chest.
- Banging the dumbbells together at the top of the movement.
- Shortening the range of motion by not bringing the weights down to shoulder level.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.