Double KB/DB Overhead Press
How-To Guide & Brutal Variations
The ultimate strict shoulder builder.
No leg drive — pure overhead pressing power. Builds cannonball delts and a yoke that fills doorways. Perfect for garage Spartans who want real overhead strength.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Double KB/DB Overhead Press | 4 | 6–8 | Wall Handstand Push-Ups | Seated Press | Strict OHP + Pause |
Double KB/DB Overhead Press – Primary Instructions
- Clean kettlebells or dumbbells to rack position — elbows under wrists.
- Brace core, squeeze glutes, no leg drive.
- Press straight overhead until arms are locked.
- Lower slowly to rack — 3-sec eccentric.
- Keep head neutral — don’t crane neck.
- 4 sets of 6–8 reps. Add weight every week.
If too hard right now: Do seated DB press with lighter weight — same strict form, less balance demand.
Spartan Mode: 2-second pause at lockout + 4-second eccentric on every rep. If you can do 8, you’re elite.
Pro Tip: Grip slipping? Use these liquid chalk — zero slip, max strength.
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