Seated Dumbbell Press: Exercise Overview
The seated dumbbell press is a powerful compound exercise designed to target the deltoids, particularly the anterior and medial heads, with secondary engagement of the triceps and upper chest. As a variation of the overhead press, it provides a stable seated position to focus on shoulder strength, while the use of dumbbells promotes unilateral development, helping to correct strength imbalances between sides.
This foundational movement builds upper-body power and supports a balanced physique, making it an excellent addition to shoulder-focused workouts, push routines, upper-body sessions, or full-body training programs. It’s suitable for lifters of all levels aiming to enhance both aesthetic and functional shoulder strength (Schoenfeld, 2010).
How to Perform the Seated Dumbbell Press
- Adjust an incline bench to a 90-degree angle and select an appropriate pair of dumbbells from the rack.
- Sit on the bench with feet flat on the floor, holding the dumbbells with a neutral grip (palms facing inward) and resting them on your knees.
- Carefully kick each dumbbell up to shoulder height, rotating your wrists to a pronated grip (palms facing forward)—this is your starting position.
- Brace your core, inhale, and press the dumbbells overhead by extending your elbows, contracting your deltoids until your arms are nearly straight.
- Pause briefly at the top, then lower the dumbbells back to shoulder level with control, keeping elbows at roughly a 90-degree angle or slightly lower.
- Repeat for the desired number of repetitions.
Tips for Optimal Performance
- Maintain Back Contact: Keep your back pressed firmly against the bench pad to ensure stability and reduce lower-back strain throughout the movement (McGill, 2010).
- Control Head Position: Avoid jutting your head forward to maintain a neutral spine and prevent neck or trap tension (Wirth et al., 2016).
- Keep Tension on Shoulders: Stop just short of fully locking out your elbows at the top to maintain constant deltoid engagement and enhance muscle activation (Schoenfeld, 2016).
- Address Mobility Issues: If you experience neck or trap discomfort, assess for limited thoracic spine extension or shoulder flexion, and incorporate mobility work to improve range of motion (Escamilla et al., 2009).
- Breathe Properly: Exhale as you press the dumbbells overhead and inhale as you lower them to support core stability and muscle oxygenation.
- Choose Appropriate Weight: Select dumbbells that allow controlled form for your target rep range (e.g., 8–12 reps for hypertrophy) to avoid compensatory movements.
