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
Sit on a bench with a dumbbell in each hand, resting on your thighs.
2
Lean back and position the dumbbells to the sides of your chest, palms facing forward.
3
Press the dumbbells upward until your arms are fully extended.
4
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Sit on a bench with back support and press the dumbbells from shoulder height straight overhead. Keep your back flat against the bench pad.
•Do not lock out your elbows aggressively at the top. Stop just short of full extension to maintain shoulder tension and protect the joint.
•Lower the dumbbells until your elbows are at a 90-degree angle or slightly below to achieve a full shoulder stretch.
Common Mistakes
•Arching the back away from the bench pad, which turns this into an incline press and stresses the lower back.
•Pressing the dumbbells forward instead of straight up, which reduces shoulder engagement and increases front delt dominance.
•Letting the dumbbells drift too wide at the bottom, which can strain the shoulder joint.