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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.

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How to doTips
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.

Similar Exercises

Shoulder Press
Arnold Press
Machine Shoulder Press

Related Guides

Best Shoulder Exercises for Capped Delts (2026 Guide)
Shoulder Press: Barbell vs Dumbbell vs Arnold — Which Builds Bigger Shoulders?

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