Description
A strength training exercise where you sit on a bench and press dumbbells upwards from shoulder level.
How to Do Dumbbell Bench Seated Press
- 1Setup
Sit upright on an adjustable bench with the backrest set to 90 degrees, feet flat on the floor, holding a dumbbell in each hand.
- 2Setup
Bring the dumbbells to shoulder height, palms facing forward, with your elbows bent and wrists stacked directly above your elbows.
- 3
Exhale and press the dumbbells straight overhead until your arms are fully extended but not locked, maintaining a slight bend in your elbows.
- 4
Inhale as you slowly lower the dumbbells back down to the starting position at shoulder height, controlling the movement throughout.
Tips
- Maintain a tight core and press your lower back gently into the bench to ensure spinal stability and prevent excessive arching.
- Control the eccentric (lowering) phase, taking 2-3 seconds to bring the dumbbells back to shoulder level to maximize muscle engagement.
- Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to properly engage the deltoids.
- Ensure your wrists stay neutral and strong throughout the movement, preventing them from flexing backward under the weight.
Common Mistakes
- ×Arching your lower back excessively can lead to injury; keep your core engaged and back pressed against the bench to maintain stability.
- ×Locking out your elbows at the top of the press puts unnecessary stress on the joint; maintain a slight bend to keep tension on the muscles.
- ×Using momentum or swinging the dumbbells to lift them reduces muscle activation; focus on a slow, controlled movement through the full range of motion.
Variations
Dumbbell Alternate Shoulder Press
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