Exercise
Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press builds shoulder strength and size while improving pressing stability and control in a seated position.
Seated Dumbbell Shoulder Press
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The Seated Dumbbell Shoulder Press is a fundamental upper-body pressing exercise that targets the shoulders while allowing each arm to work independently. Sitting upright on a bench reduces lower-body involvement, helping you focus fully on pressing strength and shoulder muscle activation.
You should feel most of the effort in the front and side of the shoulders as you press the dumbbells overhead, with the arms moving in a natural path. Keeping your core braced and back supported allows for better control, making it easier to maintain consistent form and balanced strength between both sides.
This exercise fits well into strength and hypertrophy programs, especially for athletes aiming to improve overhead pressing mechanics. It can be adjusted by changing the bench angle, range of motion, or tempo, making it suitable for both controlled strength work and higher-rep muscle-building sets.
How to Perform the Seated Dumbbell Shoulder Press
- Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
- Brace your core and maintain a neutral spine with shoulders pulled back and down away from your ears.
- Press the dumbbells upward in a controlled motion until your arms are fully extended overhead, exhaling during the effort.
- Keep your wrists straight and aligned with your forearms throughout the movement.
- Pause briefly at the top of the movement while maintaining shoulder stability and core engagement.
- Lower the weights slowly to the starting position at shoulder level while inhaling, controlling the descent.
- Maintain elbow positioning slightly in front of your body rather than flared out to the sides to protect your shoulder joints.
- Reset your posture and breathing before beginning the next repetition, ensuring your back remains in contact with the bench support.
Important information
- Avoid arching your lower back or pushing your head forward during the pressing motion - this compromises spine alignment and reduces shoulder stability.
- Select a weight that allows you to maintain proper form throughout all repetitions - if you're compensating with body momentum, the weight is too heavy.
- Keep your elbows at approximately 90 degrees at the bottom position to minimize strain on your shoulder joints.
- If you experience any shoulder pain, try rotating your palms to face each other (neutral grip) which can be more comfortable for some individuals.
FAQ - Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press primarily targets the anterior (front) and lateral (side) deltoids while engaging the triceps as secondary movers. Your upper trapezius, serratus anterior, and core muscles also activate as stabilizers during the movement.
Maintain a neutral spine with your lower back slightly arched and upper back pressed firmly against the bench backrest. Avoid excessive arching or rounding of the spine, as this can place undue stress on your lower back and compromise shoulder mechanics.
To make it easier, use lighter weights or perform partial range of motion reps. For a greater challenge, increase the weight, slow down the eccentric (lowering) phase to 3-4 seconds, or progress to a more difficult variation like the Arnold press that incorporates rotation.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
For optimal results, incorporate this exercise 1-2 times weekly with at least 48 hours between sessions to allow proper shoulder recovery. If you're specifically training for shoulder hypertrophy, you might perform 3-4 sets of 8-12 reps, while strength goals typically call for 3-5 sets of 4-8 reps with heavier weights.
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Seated Dumbbell Shoulder Press
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