{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline OHP DB",
      "kind": "abbreviation"
    },
    {
      "text": "Incline Dumbbell Shoulder Press",
      "kind": "common"
    },
    {
      "text": "Dumbbell Incline Overhead Press",
      "kind": "common"
    },
    {
      "text": "Dumbbell Incline Shoulder Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "horizontal-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1441"
  },
  "id": "oec:incline-dumbbell-overhead-press",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline (around 45 to 60 degrees).",
      "Sit back firmly against the pad with feet flat on the floor.",
      "Bring the dumbbells to shoulder height, with elbows angled forward at roughly 45 degrees in the scapular plane and palms facing forward or slightly inward."
    ],
    "steps": [
      "Press the dumbbells upward along a natural arc until your arms are fully extended overhead without clanging the weights together.",
      "Lower the dumbbells in a controlled motion until your upper arms are approximately parallel to your shoulders or you feel a comfortable stretch in your deltoids.",
      "Pause briefly at the bottom before initiating the next repetition."
    ],
    "breathing": "Inhale as you lower the dumbbells to shoulder level, and exhale forcefully as you press them overhead.",
    "cues": [
      "Press up and slightly back.",
      "Keep elbows tucked slightly inside the shoulders.",
      "Drive your feet into the floor."
    ],
    "common_faults": [
      {
        "fault": "Flaring the elbows straight out to the sides.",
        "correction": "Tuck the elbows roughly 30 to 45 degrees into the scapular plane to protect the shoulder joints."
      },
      {
        "fault": "Excessively arching the lower back off the bench.",
        "correction": "Brace your core and keep your lower back flush against the back support."
      },
      {
        "fault": "Banging the dumbbells together at lockout.",
        "correction": "Press in a smooth upward path and stop just before the weights touch."
      }
    ],
    "safety": {
      "precautions": [
        "Do not drop heavy dumbbells from the top position; bring them back to your knees before standing up."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Incline Dumbbell Overhead Press",
  "previous_ids": [
    "oec:incline-ohp-db"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline OHP DB",
        "url": "https://wger.de/en/exercise/1441/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:seated-dumbbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-shoulder-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-high-incline-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "incline_degrees": 45,
    "load_position": "overhead",
    "position": "seated",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An overhead pressing variation performed seated on an incline bench that targets the anterior deltoids, upper chest, and triceps."
}