Description
A seated shoulder press that targets the deltoids and tricep muscles. Performed by lifting dumbbells in a vertical motion while seated.
How to Do Dumbbell Scott Press
- 1Setup
Sit upright on a bench with a dumbbell in each hand, resting them on your thighs with a neutral grip.
- 2Setup
Using your thighs to assist, bring the dumbbells up to shoulder height, positioning them just outside your shoulders with palms facing each other and elbows bent.
- 3
Exhale as you press the dumbbells upward and slightly inward, extending your arms until they are fully extended but not locked, with the dumbbells nearly touching at the top.
- 4
Inhale as you slowly lower the dumbbells back to the starting position, maintaining control and keeping tension on your deltoids.
- 5
Ensure your elbows track slightly forward and out, avoiding a wide flare, to keep focus on the lateral deltoids throughout the movement.
Tips
- Focus on driving the dumbbells up and slightly inward, imagining you're trying to touch them together at the peak of the movement to maximize lateral deltoid engagement.
- Keep your core braced and back pressed firmly against the bench throughout the exercise to prevent arching and maintain spinal stability.
- Control the eccentric (lowering) phase, taking 2-3 seconds to return the dumbbells to the starting position to enhance muscle time under tension.
- Avoid letting your elbows flare directly out to the sides; instead, keep them tracking slightly forward of your shoulders to reduce shoulder impingement risk.
Common Mistakes
- ×Using too much momentum or arching the back to lift the weight is a common error; lower the weight and focus on a controlled, deliberate press using only your shoulder muscles, keeping your back flat against the bench.
- ×Letting the elbows drop too low at the bottom of the movement reduces tension; maintain the dumbbells at shoulder height at the bottom, ensuring continuous tension on the deltoids.
- ×Pressing the dumbbells straight up without the inward focus diminishes lateral deltoid activation; actively squeeze the dumbbells together at the top to better engage the target muscle.
Variations
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 Standing Arnold Press
Sculpt powerful shoulders with the Dumbbell Standing Arnold Press. This dynamic exercise targets all three deltoid heads using a unique rotating press
Dumbbell Seated Alternate Press
Build strong, sculpted shoulders with the Dumbbell Seated Alternate Press. This exercise effectively targets your deltoids by pressing dumbbells overhead
Dumbbell Arnold Press
Master the Arnold Press for stronger, well-defined shoulders. This unique dumbbell press combines a pressing motion with a rotational twist, effectively
Related Exercises
Dumbbell One Arm Lateral Raise
Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.
Dumbbell Lateral Raise
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Dumbbell Incline One Arm Lateral Raise
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Dumbbell Seated Lateral Raise
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Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
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