@cosimnot thanks, very helpful suggestions
since i exercise from home, i can't reliably do the zercher sqauts without safely picking up the barbell from a rack
and the issue with db benches is that with pushups i can control my wrists much better, with dumbbells i risk hurting it, as i did recently
and i stopped overhead presses after anterior pelvic tilt messed my back, i know i should focus on keeping my back straight, but my simple brain can't focus fully on my back and the shoulder lol. i find i can control delt raises much better
i can retry the presses though, and look at your other suggestions, much appreciated