Seated Dumbbell Press
Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Triceps
How to perform Seated Dumbbell Press
- Step 1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- Step 2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Step 3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- Step 4. As you exhale, push the dumbbells up until they touch at the top.
- Step 5. After a second pause, slowly come down back to the starting position as you inhale.
- Step 6. Repeat for the recommended amount of repetitions.
Sample sets & reps for Seated Dumbbell Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Back Flyes - With Bands — band
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