Seated dumbbell shoulder press
The Seated Dumbbell Shoulder Press is a classic exercise that focuses on building strength and muscle mass in the shoulders , especially the deltoid. The exercise also activates the triceps and upper chest as secondary muscle groups. The sitting position provides increased stability, which makes it easier to lift heavier weights and isolate the shoulder muscles.
Correct technique
Follow these steps to perform the Seated Dumbbell Shoulder Press correctly:
- Sit on a bench with a backrest and plant your feet flat on the floor for stability.
- Hold a dumbbell in each hand at shoulder height with palms facing forward and elbows bent.
- Press the dumbbells up until the arms are extended and the weights meet overhead.
- Slowly and controlled lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Watch this video for a visual demonstration of proper technique for the Seated Dumbbell Shoulder Press.
Common errors
To avoid injury and maximize the effectiveness of the exercise, avoid the following mistakes:
- Arched back: Keep your back close to the backrest to avoid strain on the lower back.
- Improper grip: Make sure the palms are pointing forward and not out to the side to keep the shoulder joints stable.
- For fast movements: Lower the weights slowly and controlled to maximize muscle activation.
Modifications and Variations
Adapt the exercise to your level or goal:
- Beginner: Use lighter dumbbells to focus on form and control.
- Advanced: Perform the exercise with a pause at the top of the movement to increase muscle tension.
- Alternative: Try a standing dumbbell shoulder press to activate the core more.
Reps and sets
Aim for 3 sets of 8-12 repetitions . Gradually increase the weight while maintaining proper form throughout the exercise.
Breathing
Inhale as you lower the dumbbells towards your shoulders and exhale as you press the weights upwards. Controlled breathing helps maintain stability and strength throughout the movement.