Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Bench Seated Press

    The dumbbell bench seated press is a strength exercise targeting the deltoid muscles of the shoulders, with secondary emphasis on the tricep and chest. It is performed seated on a bench, pressing dumbbells overhead in a controlled manner.

    Also Works

    TricepsChest

    How to Perform

    1. 1

      Sit on a bench with a dumbbell in each hand, resting on your thighs.

    2. 2

      Lean back and position the dumbbells to the sides of your chest, palms facing forward.

    3. 3

      Press the dumbbells upward until your arms are fully extended.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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