Overhead Press Exercise: 4 Variations for Older Adults

This exercise is a staple for keeping your shoulders healthy and strong. Here’s how to do it correctly.

Think about the last time you changed a light bulb, washed your hair, or stashed a bag in a plane’s overhead compartment. How easy or hard was it?

If it was no sweat, thank your shoulders—being able to reach up and overhead is a good sign that they’re strong and mobile. But if you recall that it was tougher than you expected, it might be time to give your shoulders some extra care.

That’s where the overhead press comes in. It’s a great way to strengthen your shoulders. And when done with good form, it also works your back and core. The best part is that you can customize the exercise to fit your fitness level now and as you get stronger.

Here, SilverSneakers Master Trainer Andi breaks down how to do the overhead press and offers different variations so you can find one that’s right for you.

How to Use the Overhead Press

You’ll need a sturdy chair and open floor space. If you want, you can use a set of light dumbbells or household items like food cans or water bottles, but you can also do the exercise with just your body.

“The goal is to keep your shoulders healthy and strong,” says Andi. “So slowly add in the weight as it makes sense for you.”

You can simply press play on the video above and follow along or check out the step-by-step instructions below. Andi will begin by showing you how to do a seated overhead press, and you should use whatever range of motion is comfortable for you. Then she’ll share different ways to do the exercise, such as by working one arm at a time or standing up for a balance challenge.

For this exercise, it’s especially important to keep your shoulders back and down. If you notice they start creeping up to your ears, draw them behind you and bring them down. This will help you maintain good posture.

If you’re taking a SilverSneakers LIVE class, your instructor will guide you through the exercise, but feel free to use the variation that works best for you. If you’re working out on your own at the gym, do up to three sets of six to 10 reps per side.

As always, safety is key. These exercises may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Variation #1: Seated Overhead Press

Sit forward in your chair with your chest up tall and your knees above your ankles. Bring your shoulders back and down, and pull your belly button in toward your spine. If you’re using weights, grab light dumbbells.

Bend your elbows and bring your hands in front of your shoulders with palms facing each other. Inhale and press your hands up and slightly in front of you as you straighten your arms. Exhale and gently bring your hands back down to your shoulders.

Variation #2: Seated Alternating Overhead Press

Perform the seated overhead press with or without a light dumbbell in each hand, but instead of raising both arms at the same time, push one arm up a time. This variation allows you to focus on each shoulder individually, which is especially helpful if one is weaker or less mobile than the other.

Variation #3: Standing Overhead Press

Stand with your feet about hip-width apart. For more support, stand with them a little wider. For a balance challenge, stand with them closer together.

Bring your shoulders back and down, and pull your belly button in toward your spine. If you’re using weights, grab light dumbbells.

Bend your elbows and bring your hands in front of your shoulders with palms facing each other. Inhale and press your hands up and slightly in front of you as you straighten your arms. Exhale and gently bring your hands back down to your shoulders.

To make this a full-body movement, push through your heels as you press your hands up, and bend your knees slightly as you bring your hands back down.

Variation #4: Split-Stance Overhead Press

Stand so that one foot is slightly in of the other with your toes facing forward and your heels down. Center your weight between your feet. Perform an overhead press with or without a light dumbbell in each hand. Switch your feet halfway through the set.

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