Dumbbell Bench Seated Press
Build strong, defined shoulders with the Dumbbell Seated Bench Press. Effectively targets anterior deltoids, improving upper body strength and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bench Seated Press
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Close Grip Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A strength training exercise where you sit on a bench and press dumbbells upwards from shoulder level.
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How to do Dumbbell Bench Seated Press
- 01Setup
Sit upright on an adjustable bench with the backrest set to 90 degrees, feet flat on the floor, holding a dumbbell in each hand.
- 02Setup
Bring the dumbbells to shoulder height, palms facing forward, with your elbows bent and wrists stacked directly above your elbows.
- 03
Exhale and press the dumbbells straight overhead until your arms are fully extended but not locked, maintaining a slight bend in your elbows.
- 04
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Bench Seated Press work?
Dumbbell Bench Seated Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Dumbbell Bench Seated Press good for beginners?
Dumbbell Bench Seated Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bench Seated Press?
You need Dumbbell to perform Dumbbell Bench Seated Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bench Seated Press?
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.
What are common mistakes when doing Dumbbell Bench Seated Press?
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.
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Free · iPhone only · Available on the App Store