Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Chest, back, shoulders and armsLevel 1–2

Overhead Press

Press two water bottles from your shoulders straight up overhead.

Working (red): Shoulders
Helping (amber): Back of arms, stomach
Do: 2 to 3 sets of 10
Rest: 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Shoulder pain? Skip this one. High blood pressure: never hold your breath.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand tall with a water bottle in each hand. Bottles at shoulder height, elbows under your wrists.
Brace. Tighten your stomach and keep your ribs down.
Press straight up. Until your arms are straight and close to your ears. Breathe out.
Lower slowly to your shoulders. Take 2 seconds. Breathe in.

Where your hands and feet go

Feet: Hip-width apart and flat. You can also do this sitting on a chair.
Hands: One bottle in each hand beside your shoulders, wrists straight and directly above your elbows.
Body: Ribs down, stomach tight. Do not lean back.
The movement: Straight up until your arms are by your ears, then straight down to your shoulders.

Watch out for

Arching the lower back. Tighten your stomach.
Pressing forward instead of up.
Holding your breath. Breathe out as you press.

Make it easier

Do it seated on a chair with your back supported.

Make it harder

Use bigger bottles, or slow the lowering to 3 seconds.

Seated version: Seated Overhead Press

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026