Seated Dumbbell Press: Exercise Overview
The seated dumbbell press is a highly effective shoulder exercise and a variation of the overhead press, designed to build strength and size in the deltoids, with secondary engagement of the triceps and upper chest. Performed seated, this movement provides added stability, allowing for focused shoulder activation compared to its standing counterpart.
As a foundational pressing movement, the seated dumbbell press promotes balanced upper-body development and strengthens both sides of the body independently, addressing potential imbalances (Schoenfeld, 2010). This exercise is a versatile addition to shoulder workouts, push-focused sessions, upper-body routines, or full-body training programs, making it ideal for lifters pursuing aesthetic and functional strength goals (Wirth et al., 2016).
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 your back flat against the pad, placing the dumbbells on your knees using a neutral grip (palms facing inward).
- Carefully kick each dumbbell up one at a time to shoulder height, rotating your palms to face forward—this is your starting position.
- Inhale deeply, brace your core, 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 your elbows at roughly a 90-degree angle or slightly lower.
- Repeat for the desired number of repetitions.
Tips for Optimal Performance
- Maintain Proper Posture: Keep your back pressed against the bench and avoid arching to ensure shoulder focus and reduce lower-back strain (McGill, 2010).
- Control the Movement: Press and lower the dumbbells slowly to maximize deltoid engagement and minimize momentum, enhancing muscle activation (Schoenfeld, 2016).
- Avoid Head Jutting: Keep your head neutral and aligned with your spine to prevent neck or trap tension during the press.
- Keep Elbows Slightly Bent: Stop short of fully locking out your elbows at the top to maintain constant tension on the shoulders.
- Address Mobility Issues: If you experience neck or trap pressure, assess for limited thoracic spine extension or shoulder flexion, and consider 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 controlled movement and muscle oxygenation.
