Seated Dumbbell Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push (Bilateral)
  • Beginner
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
  2. Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
  3. Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
  4. Once the dumbbells are in place, rotate your palms so they are facing forward.
  5. Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
  6. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
  7. Repeat for the desired number of repetitions.

Exercise Tips

  1. Keep your back flat against the pad throughout the duration of the exercise.
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

4.9 STARS
71 VOTES
RATE THIS

19 Comments+ Post Comment

No Profile Pic
Posted Fri, 01/30/2015 - 20:06
eddie

I started two weeks ago lost 9 pounds, And all in the right places, I like it. I love it , I wont some more of it,

No Profile Pic
Posted Mon, 10/20/2014 - 11:31
Aunty Zen

@ Taylor - you need to loosen your tie a little.

No Profile Pic
Posted Mon, 04/07/2014 - 22:52
justin

Ok so i was wondering if you had to do all these workouts on Monday, Tuesday and Friday can you do it on different days of the week?

No Profile Pic
Posted Mon, 03/03/2014 - 07:46
Daniel

If you can't control the movement 100% lower the weight until you can. No sense in lifting heavy with incorrect form. You'll just end up hurting yourself.

No Profile Pic
Posted Wed, 01/15/2014 - 18:31
Taylor

For some reason I feel a lot of tension in the back of my neck where it connects to my skull during this excersize. Am I doing something wrong?

No Profile Pic
Posted Tue, 12/17/2013 - 07:48
troy

very intense! should this work traps/biceps/triceps? I do feel it my shoulders only but very strong! :)

No Profile Pic
Posted Mon, 07/01/2013 - 07:26
jai

I`m 15 years old,so is it advisable for me to follow this workout?what should i do,i really need to broaden my shoulders.

No Profile Pic
Posted Fri, 03/29/2013 - 02:08
Adam Haze

I want to start doing this, but the problem is my shoulders are not very flexible at all. Even naturally, without holding any weight, my shoulder sort of hurt when I do this motion because they feel like they're being spread open too far. Can I do this exercise but with my arm points a little bit more toward the wall in front of me??

No Profile Pic
Posted Wed, 02/13/2013 - 19:21
dzo

aint nothing like a peanut buddy

No Profile Pic
Posted Fri, 01/04/2013 - 03:45
Pete Nixon

Damnit! I pulled my left forearm by increasing weight too quickly and letting my form get sloppy. Any advice on how long/what I can do to rest a pulled left forearm? I think my hands bent too far back as I was lifting. Any advice too on correct wrist posture When lifting? are wrist suppoets necessary for an amateur on lifting 12/14kg dumbells? Thanks as always for great site.

No Profile Pic
Posted Wed, 05/08/2013 - 10:09
Cameron D

Worst thing you can do is lift too much too fast, make sure your body and arms can maintain the weights properly, you've probably healed but if it happens again, heat should help relax the muscle, DO NOT use cold or iceyhot type stuff, that will make your injury worse. If your weights feel to heavy move down a peg, if you want to lift heavy weights and are able to at short reps, use light weights and do warm up sets, enough to get your body prepared for the motion, but not enough to wear you out too much.

No Profile Pic
Posted Thu, 01/03/2013 - 08:26
Ben

Should my elbows be pointed out to the sides while doing this?

No Profile Pic
Posted Fri, 12/07/2012 - 10:38
guillen

i am doing dough's 5 day workout and i like to know what pounds to use for the dumbbell press. my current weight is 174 and height is 5'6"
thank you

Joey's picture
Posted Fri, 12/07/2012 - 11:37
Joey

The idea is to use a weight where you struggle to complete the recommended rep range. Once your'e able to complete all the reps prescribed, it's time to move up in weight.

No Profile Pic
Posted Tue, 11/27/2012 - 22:26
josefos

How long should I wait in between sets?

mnsjason's picture
Posted Thu, 11/29/2012 - 19:32
mnsjason

It depends on your rep range for each set. If you're lifting heavy and keeping in the 3-5 rep range, 2-5 minutes is a good rest period. If you're lifting in the 8-12 range, 90 to 120 seconds is appropriate.

No Profile Pic
Posted Fri, 10/28/2016 - 05:16
DIPANGKAR

NICE YAR

No Profile Pic
Posted Thu, 09/06/2012 - 06:56
ASEA GERAD

works fo me AS WELL REAL GAINS

No Profile Pic
Posted Tue, 08/21/2012 - 20:59
David

I am working shoulders tomorrow and I am adding this one to the mix!