Seated dumbbell shoulder press
The seated dumbbell shoulder press is one of the most effective exercises for building muscle and strength in the shoulders. Additionally, it also works the triceps muscles as they help to stabilize the movement. Many lifters opt for using dumbbells as opposed to a barbell when performing this press variation, as it is seen to be more comfortable and shoulder-friendly. This exercise can be used as either the primary pressing movement in an upper-body or shoulder day, or as an accessory movement later in a workout.
Using dumbbells for the shoulder press allows for a greater range of motion, as the arms are free to move in any direction. This helps to ensure that the movement is being done with correct form, and that the shoulder muscles are being targeted correctly. The seated shoulder press can also be done with both arms simultaneously or alternating arms, depending on the lifter's preference. Additionally, the weight can be adjusted to suit the lifter's strength level, making it suitable for any level.
The seated dumbbell shoulder press is a great exercise to help build muscle and strength in the shoulders, and is easy to incorporate into any upper-body or shoulder day. It is also seen to be more comfortable and shoulder-friendly than a barbell press, and can be adjusted to suit any level of strength.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- Seated dumbbell shoulder press is an effective exercise for building shoulder muscle and strength
- Allows for greater range of motion than a barbell press, enabling correct form and targeting of the shoulder muscles
- Can be done with both arms simultaneously or alternating arms, depending on preference
- Weight can be adjusted to suit lifter's strength level, making it suitable for any level
- Comfortable and shoulder-friendly alternative to a barbell press
- Can be incorporated into any upper-body or shoulder day
- Effective in both low and high reps
Step by Step Instructions For Seated dumbbell shoulder press
- Start by sitting on a military press bench or utility bench with back support.
- Hold a dumbbell in each hand and place them upright on top of your thighs.
- Using your thighs to help propel them up, raise the dumbbells to shoulder height one at a time.
- Rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Exhale and push the dumbbells upward until they touch at the top.
- Pause briefly at the top contracted position.
- Slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended number of repetitions.
Variations:
- You can perform the exercise standing or sitting on a regular flat bench.
- For people with lower back problems, the seated version is recommended.
- Another variation is the Arnold Press, where you start with a supinated grip (palms facing you) and rotate your wrists as you push up to align the dumbbells in the starting position. However, this variation is not recommended if you have rotator cuff problems.
Warm Up Tips
- Start by sitting on a military press bench or utility bench with back support.
- Hold a dumbbell in each hand and place them upright on top of your thighs.
- Raise the dumbbells to shoulder height one at a time, using your thighs to help propel them up.
- Rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Exhale and push the dumbbells upward until they touch at the top.
- Pause briefly at the top contracted position.
- Slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended number of repetitions.
- Stand up or sit on a regular flat bench instead of a military press bench.
- Try the Arnold Press variation by starting with a supinated grip and rotating your wrists throughout the movement.
Seated dumbbell shoulder press Safety Tips
- Ensure that you are sitting on a military press bench or utility bench with back support.
- Hold a dumbbell in each hand and place them upright on top of your thighs.
- Raise the dumbbells to shoulder height one at a time, using your thighs to help propel them up.
- Rotate your wrists so that the palms of your hands are facing forward, this is your starting position.
- Exhale and push the dumbbells upward until they touch at the top.
- Pause briefly at the top contracted position before slowly lowering the weights back down to the starting position while inhaling.
- Repeat for the recommended number of repetitions.
- If you have lower back problems, it is recommended to perform the exercise seated with back support.
- For a variation, you can perform the exercise standing or sitting on a regular flat bench.
- Avoid the Arnold Press variation if you have rotator cuff problems.
- Use dumbbells instead of a barbell for a greater range of motion and to target the shoulder muscles correctly.
- You can choose to perform the exercise with both arms simultaneously or alternating arms.
- Adjust the weight of the dumbbells to suit your strength level.
- Incorporate the seated dumbbell shoulder press into your upper-body or shoulder day workout.
Incorporating Into Other Workouts
One way to incorporate the seated dumbbell shoulder press into workouts is by including it as the primary pressing movement in an upper-body or shoulder day. Start the workout with a few warm-up sets and then perform the seated dumbbell shoulder press for the desired number of reps and sets. This exercise can be done with both arms simultaneously or alternating arms, depending on preference.
Another option is to use the seated dumbbell shoulder press as an accessory movement later in a workout. After completing the main exercises for the targeted muscle groups, add the seated dumbbell shoulder press to further fatigue and strengthen the shoulders. This can help to improve overall shoulder muscle and strength.
The weight used for the seated dumbbell shoulder press can be adjusted to suit the lifter's strength level. Beginners may start with lighter weights and gradually increase the weight as they become stronger. Intermediate and advanced lifters can use heavier weights to challenge themselves and continue progressing.
It is important to perform the seated dumbbell shoulder press with proper form to maximize its benefits and prevent injury. Sit on a military press bench or utility bench with back support, hold a dumbbell in each hand, and raise the dumbbells to shoulder height using your thighs. Rotate your wrists so that the palms of your hands are facing forward, and then exhale and push the dumbbells upward until they touch at the top. Pause briefly at the top contracted position, and then slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended