Exercises / Overhead Press (Dumbbell)
Overhead Press (Dumbbell)
The overhead press (dumbbell) is a dumbbell compound movement that trains shoulders first, with triceps and core as secondary. Default rest between sets in the app: 150 s (2½ min).
Also called: DB shoulder press, seated dumbbell press.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Overhead Press (Dumbbell)
The app moves the load on Overhead Press (Dumbbell) in steps of 2 kg — the fixed step the app uses for dumbbells, machines and cable stacks. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 25 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +3 kg → 28 kg × 6.
Alternatives
Tools for this exercise: Overhead Press (Dumbbell) 1RM calculator · Overhead Press (Dumbbell) load chart (% of 1RM)
Frequently asked
What muscles does the overhead press (dumbbell) work?
In the Zyra Workouts catalog the overhead press (dumbbell) is tagged with shoulders as its primary muscle and triceps and core as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the overhead press (dumbbell)?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the overhead press (dumbbell)?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Arnold Press, Overhead Press (Barbell), Lateral Raise (Dumbbell) and Rear Delt Fly. All train shoulders first.
Muscle groups
- Shoulders — counts as a full set
Related exercises
Other vertical push movements in the catalog:
Guides for Overhead Press (Dumbbell)
Log it in Zyra Workouts
Zyra Workouts logs your sets on the overhead press (dumbbell), applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.