Seated Dumbbell Shoulder Press
Vertical push, dumbbell, front delts and side delts
The seated dumbbell shoulder press pushes two dumbbells from the shoulders to overhead while you sit on a bench. Sitting keeps the legs out of the lift, so the front and side delts do the work, with the triceps helping. It suits beginners and experienced lifters who want stronger shoulders.
Setting up
- Sit tall on a bench with the feet flat on the floor.
- Bring a dumbbell to each shoulder, palms facing forward and the elbows below the hands.
- Start with dumbbells you can press ten times without arching.
How to do a seated dumbbell shoulder press
- Brace the belly and keep the ribs down.
- Press both dumbbells up until the arms are straight overhead.
- Let the dumbbells come close together at the top without touching.
- Lower them slowly back to ear height.
- Keep the back tall throughout.
Breathing. Breathe out as you press up and breathe in as you lower.
Muscles worked
- Mainly
- Front delts and side delts
- Also
- Triceps and upper back
Common mistakes
- Arching the lower back to press. That turns it into a chest press, so brace the belly and sit tall.
- Elbows flaring straight out. Pointing them a little in front of the body keeps the press strong and the shoulders in line.
- Stopping short at the bottom. Half reps build half the strength, so lower to about ear height.
Guide
Guide
Guide
