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Overhead Press — Delts

Overhead Press

الضغط العسكري

Primary: DeltsSecondary: Triceps, Upper Chestintermediateboth
Sets
4
Reps
5-8
Rest
2-3 min
Duration
12-15 min

How to perform

  1. Stand with feet hip-width, bar at shoulder level.
  2. Brace core, press bar straight overhead.
  3. Lockout with biceps by ears.
  4. Lower to shoulders under control.

Common mistakes

  • Overarching the lower back.
  • Pressing in front instead of overhead.
  • Flared elbows.
Easier alternative

Seated Dumbbell Shoulder Press

Harder alternative

Push Press or Z-Press

Safety precautions
  • Brace core to protect lower back.
  • Don't press with painful shoulders.
  • Grip inside the bar knurling for stability.
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Dumbbell Lateral Raise — Side Delts

Dumbbell Lateral Raise

الرفرفة الجانبية

Primary: Side DeltsSecondary: Trapsbeginnerboth
Sets
4
Reps
12-15
Rest
45-60 sec
Duration
8-10 min

How to perform

  1. Hold dumbbells at sides, slight elbow bend.
  2. Raise arms out to the side to shoulder level.
  3. Lead with elbows, not wrists.
  4. Lower slowly under control.

Common mistakes

  • Swinging the weights.
  • Going above shoulder height.
  • Using wrists to lift.
Easier alternative

Cable Lateral Raise (lighter, better tension)

Harder alternative

Dead-Stop Lateral or Lean-Away Cable Raise

Safety precautions
  • Never use momentum with heavy weights.
  • Keep a slight elbow bend to protect joints.
  • Stop before shrugging traps.
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Protein Calculator
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Macros Split
Protein / carbs / fats
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