Seated Dumbbell Shoulder Press
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Bench
Primary muscle group
Deltoids
Secondary muscle groups
Triceps Brachii, Trapezius
Movement pattern
Vertical Push
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build shoulder size and pressing strength with independent arms.
How it fits the system. A beginner-level vertical push entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Deltoids
Secondary muscles
Triceps Brachii, Trapezius
Movement pattern
Vertical Push
Equipment
Dumbbell, Bench
Difficulty
Beginner
How to Perform
- Set a bench upright and sit with the back supported.
- Kick the dumbbells to shoulder height with the palms facing forward.
- Brace the trunk and keep the ribs down against the pad.
- Press the dumbbells up and slightly together.
- Stop just short of the dumbbells touching.
- Lower under control until the elbows are level with the shoulders.
Coaching Cues
- Keep the wrists stacked over the elbows.
- Do not let the lower back arch off the pad.
- Control the lowering for two seconds.
Common Mistakes
- Bouncing the dumbbells at the bottom.
- Arching the back to lift heavier weights.
- Flaring the elbows straight out to the sides.
Progressions & Regressions
Progressions
Add load or move to a standing press.
Regressions
Reduce load or use a neutral grip.
When to Use It
When to use
As a main shoulder builder or an accessory to the barbell press.
When not to use
With shoulder impingement symptoms overhead.
Programming
3 to 4 sets of 8 to 12 reps.
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