Barbell Seated Shoulder Press
Shoulders·Barbell·Advanced·Compound
Seated Dumbbell Shoulder Press
The Dumbbell Shoulder Press Seated locks in form by minimizing momentum so the delts do all the heavy lifting. It targets the front and middle delts while engaging the triceps for rounded shoulder development.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Seated Dumbbell Shoulder Press
- 01
Sit on a bench with back support, feet flat on the floor, holding a dumbbell in each hand.
- 02
Bring the dumbbells to shoulder height with palms facing forward and elbows bent at 90 degrees.
- 03
Keep your back pressed to the bench and core tight.
- 04
Press the dumbbells overhead until your arms are fully extended without locking out.
- 05
Slowly bring the dumbbells back down to shoulder height under control.
- 06
Maintain a steady rhythm for each rep, avoiding jerky motions.
Performance tips
Cues that matter
- Keep your back flat against the bench to protect your spine
- Press all the way up but avoid locking out your elbows
- Focus on your delts doing the work, not your lower back
Common questions
Frequently asked
What muscles does the Seated Dumbbell Shoulder Press work?
The Seated Dumbbell Shoulder Press primarily targets the Shoulders. Supporting muscles include Triceps, Abs.
Is the Seated Dumbbell Shoulder Press a compound or isolation exercise?
The Seated Dumbbell Shoulder Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Seated Dumbbell Shoulder Press?
You need the following equipment: Dumbbells.
What difficulty level is the Seated Dumbbell Shoulder Press?
The Seated Dumbbell Shoulder Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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