pushcompoundbeginnerdumbbellbench

Seated Dumbbell Shoulder Press

A back-supported overhead press with dumbbells that builds the front and side delts while reducing lower-back demand.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Set an adjustable bench upright or one notch back from vertical.
2. Mid-rep
Keep forearms vertical and elbows slightly in front of the body.
3. End of the movement
Lower under control until the dumbbells are about ear-to-chin height.
4. Common mistake
Arching the lower back off the pad

Shoulder press on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Set an adjustable bench upright or one notch back from vertical.
2Kick the dumbbells up from your thighs to shoulder height, palms forward or slightly turned in.
3Sit tall with your back on the pad, feet planted and ribs down.

Execution

Exhale as you press, inhale as you lower.

2-0-1-0 (eccentric-pause-concentric-pause)

Primary

Front delts

Secondary

Side delts, Triceps, Upper chest

Arching the lower back off the pad
Brace your abs, keep ribs down and reduce the load.
Elbows flared directly out to the sides
Bring them slightly forward, in line with the shoulder blades.
Cutting the range short
Lower to about ear-to-chin height on each rep.