Shoulders

Seated Dumbbell Press

Press dumbbells overhead to build shoulder and tricep strength.

This exercise strengthens the shoulders and triceps by pressing dumbbells overhead in a stable, seated position. Ideal for improving upper body strength and stability.

How to do Tips

Body Part: Shoulders
Level: Intermediate
Muscles: Delts
Triceps
Modality: Compound
Direction: Push
Equipment: Dumbbells
Bench
Goal: Strength
,
Hypertrophy

How to do:

1. Sit on a bench with a dumbbell in each hand. 2. Hold the dumbbells at shoulder level, palms facing forward. 3. Press the dumbbells upward until your arms are fully extended. 4. Lower the dumbbells back down to shoulder level in a controlled motion. 5. Repeat for 8–12 reps per set. 6. Perform 3-4 sets total.

Tips:

- Keep your back straight and pressed against the bench. - Avoid locking your elbows at the top of the movement. - Use a weight that allows you to maintain control. - Exhale as you push the dumbbells up, and inhale as you lower them.