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.

Seated Overhead Press

Sitting tall on a sturdy chair, press two water bottles from your shoulders straight up.

Working (red): Shoulders
Helping (amber): Back of arms, stomach
Do: 2 sets of 8 to 10
Rest: 45 to 60 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

Sit tall on a sturdy chair. Back against the chair, feet flat and hip-width apart. A water bottle in each hand at your shoulders.
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: Flat on the floor, hip-width apart, knees over your ankles.
Hands: One bottle in each hand beside your shoulders, wrists straight and directly above your elbows.
Body: Sitting tall with your back against the chair. Ribs down, stomach tight.
The movement: Straight up until your arms are by your ears, then straight down to your shoulders.

Watch out for

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

Make it easier

Use smaller bottles, or press one arm at a time.

Make it harder

Do the standing overhead press.

Standing version: 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