Variations of Dumbbell Bench Seated Press
Dumbbell Alternate Shoulder Press
Strengthen your shoulders with the Dumbbell Alternate Shoulder Press. This exercise effectively targets your deltoids by pressing dumbbells one arm at a
Dumbbell Seated Shoulder Press
Strengthen your deltoids with the dumbbell seated shoulder press. Learn proper form to build powerful shoulders safely and effectively.
Dumbbell Seated Close Grip Press
Build strong shoulders and triceps with the Dumbbell Seated Close Grip Press. This exercise effectively targets your anterior deltoids.
Dumbbell Seated Alternate Press
Build strong, sculpted shoulders with the Dumbbell Seated Alternate Press. This exercise effectively targets your deltoids by pressing dumbbells overhead
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
- 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.
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Related Exercises
Dumbbell Seated Alternate Front Raise
Perform the seated dumbbell alternate front raise to target your anterior deltoids, building shoulder strength and definition.
Dumbbell Lateral to Front Raise
Sculpt strong, defined shoulders with the Dumbbell Lateral to Front Raise. This dynamic exercise targets both the side and front deltoids for
Dumbbell Incline Raise
Sculpt and strengthen your anterior deltoids with the Dumbbell Incline Raise. This isolation exercise effectively targets the front of your shoulders for
Dumbbell Incline Front Raise
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Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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