Seated Dumbbell Press

Starting position

1. Set the bench back upright or nearly upright (80–90°).
2. Sit with your back and hips pressed firmly against the pad, feet on the floor.
3. Bring the dumbbells up to your shoulders: palms facing forward, elbows under the dumbbells and slightly in front of your body.

Execution

1. Exhale and press the dumbbells up on a slightly converging path until your arms are almost straight.
2. At the top the dumbbells are over your shoulders or slightly closer together, without clanking.
3. Inhale and slowly lower the dumbbells to ear level or slightly below.

Common mistakes

• Arching your lower back — your back comes off the pad and the spine takes the load.
• Elbows flared straight out to the sides — awkward for the shoulder joints; keep them slightly forward.
• Short range of motion — lowering the dumbbells only to forehead height.
• Banging the dumbbells together at the top — you lose control and tension in the shoulders.

Beginner tips

• To get heavy dumbbells into position, rest them on your thighs and kick them up to your shoulders one at a time.
• Start with a weight you can press for 10–12 reps without arching your back.
• Elbows slightly forward is usually more comfortable for the shoulders than straight out to the sides.

Alternatives

• Seated Barbell Press (Military Press) — heavier weight but less freedom for the shoulders
• Standing Barbell Press (Military Press) — your core works as well
• Smith Machine Front Press — easier to control the path