Seated Dumbbell Press

DMOOSE

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 

Isolated 

Power Move 

Push 

Target Muscle Group: Shoulders 

Seated Dumbbell Press Overview

The seated dumbbell press is a variation of is the standing dumbbell press, an exercise to strengthen the shoulders muscles.

The overhead press is an important foundational movement that can help you establish baseline strength and build a balanced body.

A dumbbell is a better option than a barbell for muscle strengthening.

This exercise can be part of shoulder exercises, push workouts, and full-body workouts.

How to Do It

  1. Adjust the angle of the bench until it reaches 90 degrees. Then, select the weight you want from the rack.
  2. Grab the dumbbells off the ground using a neutral grip (palms facing out). Place the dumbbells at your knees and sit down on the bench.
  3. Use a controlled and safe motion to raise your knees one by one for each dumbbell to be placed over the shoulders.
  4. After the dumbbells have been installed, turn your palms to face forward.
  5. Take a deep, slow breath, and then push the dumbbells upward by extending your elbows and contracting your deltoids.
  6. Slowly lower dumbbells to their starting position. Arms should be approximately 90 degrees or slightly lower, depending on limb lengths.
  7. Continue repeating until you reach the desired number of reps.

Seated Dumbbell Press Tips

  1. Throughout the exercise, keep your back flat against the seat pad.
  2.  Do not allow your head to protrude too far.
  3.  Press the bicep towards the ear, and exhale when you press.
  4. You should seek treatment if you feel pressure in your neck, traps, or shoulders during the movement.
  5. Keep your elbows slightly bent at the top but not locked out completely. This will help keep tension off the shoulders.
  6. If you are unable to lock the elbows overhead, you may have poor shoulder mobility.

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write For Us

Think you've got a fresh perspective that will challenge our readers to become better version of themselves? We're always looking for authors who can deliver quality articles and blog posts. Thousands of your peers will read your work, and you will level up in the process.

Contribute to our blog

Write a comment

Please note, comments must be approved before they are published

Comment are moderated

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

support@dmoose.com

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.