Description
A strength training exercise that targets the shoulders. The individual sits on a bench with a back support and presses dumbbells above their head.
How to Do Dumbbell Seated Shoulder Press
- 1Setup
Sit upright on a bench with a back support, ensuring your feet are flat on the floor and hip-width apart for stability.
- 2Setup
Hold a dumbbell in each hand at shoulder height, palms facing forward or slightly inward, with your elbows bent and positioned slightly in front of your body.
- 3
Exhale as you press the dumbbells directly overhead in an arc, extending your arms fully but stopping just short of locking your elbows.
- 4
Inhale as you slowly and with control lower the dumbbells back down to the starting position at shoulder height.
- 5
Maintain a braced core and keep your back firmly against the bench throughout the entire movement to prevent arching.
Tips
- Ensure your elbows are slightly in front of your body, not flared directly out to the sides, to promote healthier shoulder mechanics and reduce impingement risk.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to return the dumbbells to the starting position to maximize muscle engagement.
- Focus on driving the dumbbells straight up rather than pushing them backward, which can strain the lower back and reduce deltoid activation.
- Keep your gaze forward and avoid tilting your head back excessively as you press, maintaining a neutral spine throughout the exercise.
Common Mistakes
- ×Arching the lower back excessively: Fix this by actively bracing your abdominal muscles and pressing your lower back into the bench throughout the set.
- ×Locking out the elbows at the top of the movement: Prevent hyperextension by stopping just shy of full elbow extension, maintaining a slight bend.
- ×Using momentum to lift the weight: Select a challenging yet manageable weight that allows you to perform each repetition with strict form and control.
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 Seated Alternate Shoulder
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Dumbbell Seated Alternate Press
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Dumbbell One Arm Shoulder Press
Press a dumbbell overhead with one arm to build strong, balanced shoulders. This exercise targets the anterior deltoids while engaging your core for
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