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Exercise Description |
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Main Target Muscles |
Shoulders |
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Secondary Target Muscles |
Traps, Triceps |
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Workout Type |
Strength |
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Gym Gear |
Dumbbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscle Group: Shoulders
Seated Dumbbell Press Overview
The seated dumbbell press is one of the best exercises you can do to target your shoulder muscles. This exercise not only strengthens your shoulders but also helps to improve your posture and increase your range of motion. This exercise is easy to perform and can be done at home with little equipment needed.
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?
- Sit on a bench with your back straight and a dumbbell in each hand.
- Rest the dumbbells on your thighs, and then press them up overhead, with your palms facing forward.
- Be sure to keep your core engaged and your back straight throughout the movement.
- Lower the dumbbells back down to your thighs and repeat for the desired number of reps.
Tips for Seated Dumbbell Press
- Throughout the exercise, keep your back flat against the seat pad.
- Do not allow your head to protrude too far.
- Press the bicep towards the ear, and exhale when you press.
- You should seek treatment if you feel pressure in your neck, traps, or shoulders during the movement.
- Keep your elbows slightly bent at the top but not locked out completely. This will help keep tension off the shoulders.
