Seated Dumbbell Press

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Seated Dumbbell Press

Exercise Description

Main Target Muscles

Shoulders

Secondary Target Muscles

Traps, Triceps

Workout Type

Strength

Gym Gear

Dumbbell

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle Group: Shoulders

Seated Dumbbell Press Overview

The seated shoulder press with a dumbbell is a variation on the standing dumbbell press. It's an excellent way to build muscle and shoulder strength.

Vertical presses, such as the seated shoulder press with a dumbbell, are essential movements to train and should be a staple inclusion in all of your exercise routines. You can experiment with different variations until you find the one that is most comfortable and then continue working on it. 

You can include the seated shoulder press with your shoulder exercises, upper body workouts, push workouts, and full-body workouts. You can also perform this exercise with a barbell

How to do it

  1. Set the bench to 90 degrees, pick the pair of dumbbells in your hand and sit down on the bench. Make sure your grip is neutral. 
  2. Hold the dumbbells over your knees.
  3. Now raise your arms and lock your elbows holding the holdings straight over your head. Now your palms should be facing forward.
  4. Slowly lower the dumbbells down to the level of your upper limb length.
  5. Contracting the chest muscles, push the dumbbells back to the starting position.
  6. Repeat for the desired number of reps.

Tips for Seated Dumbbell Press

  1. Keep your back pressed with the seat not allowing it to move at all.
  2. Your head should not just forward at all.
  3. Do not lock your elbows completely at the top of the movement. Keep them bent to keep tension in your shoulders. 
  4. Look for a shoulder flexion if you feel pressure in your neck at any point.

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