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Dumbbell Seated Shoulder Press
Intermediate - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Seated Shoulder Press is an excellent exercise for building strength and size in your shoulder muscles, particularly the deltoids, as well as engaging the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly:
Setting Up
Choose the Right Weight: Select a pair of dumbbells that allows you to perform the exercise with good form for the desired number of repetitions.
Adjust the Bench: Set a bench to an upright position with a backrest for support. Ensure it is stable and secure.
Performing the Exercise
Sit on the Bench:
Sit on the bench with your back firmly against the backrest.
Place your feet flat on the floor for stability.
Position the Dumbbells:
Lift the dumbbells to shoulder height with a pronated grip (palms facing forward).
Your elbows should be bent at about a 90-degree angle, with the dumbbells just outside your shoulders.
Engage Your Core:
Tighten your core muscles to stabilize your body throughout the movement.
Press the Dumbbells Upward:
Exhale as you press the dumbbells upward until your arms are fully extended above your head.
Keep the dumbbells under control and avoid locking your elbows at the top.
Lower the Dumbbells:
Inhale as you slowly lower the dumbbells back to the starting position at shoulder height.
Maintain control to avoid letting the weights drop quickly.
