Seated Dumbbell Shoulder Press

The seated shoulder press has its roots in early strongman training and Olympic weightlifting, where pressing movements were key measures of upper-body strength. The seated variation was introduced to provide better back support and stability, reducing lower back strain compared to the standing press. Over time, the seated dumbbell shoulder press became a staple in bodybuilding, rehabilitation, and general fitness, as it allows for a greater range of motion, independent arm movement, and improved muscle symmetry. Today, it remains a fundamental exercise for building strong, well-developed shoulders while minimizing injury risk.

Purpose: Designed to build shoulder strength, size, and stability while engaging supporting muscles in the upper body.

Targeted Areas: anterior and lateral deltoids, triceps, upper trapezius, and upper chest.

Instructions:

1. Sit on a bench with back support, feet firmly planted on the floor, and hold a dumbbell in each hand at shoulder height, palms facing forward.

2. Engage your core and press the dumbbells upward, fully extending your arms without locking the elbows.

3. Slowly lower the dumbbells back to the starting position, keeping tension in the shoulders.

4. Perform 8-10 repetitions for 2-3 sets.

   
   

Tips:

• Keep your core engaged and back flat against the bench to prevent arching.

• Press the dumbbells slightly inward at the top for better shoulder engagement.

• Avoid using momentum—control the movement to maximize muscle activation.

• Use light to moderate weights to start, focusing on form before increasing the load.

Who Should Do The Seated Shoulder Press:

• Strength Trainers & Bodybuilders – Helps build shoulder size, strength, and stability, making it a key movement in hypertrophy and strength programs.

• Athletes Requiring Overhead Strength – Beneficial for sports like basketball, swimming, and combat sports that rely on strong and stable shoulders.

• Beginners Looking to Develop Overhead Pressing Strength – The seated position provides back support, making it easier to learn the movement with proper form.

• Individuals with Lower Back Issues – The seated version reduces stress on the lower back compared to standing presses, making it a safer alternative for those with back concerns.

Who Shouldn’t Do The Seated Should Press:

• Individuals with Shoulder Injuries or Pain – Those with rotator cuff issues, impingements, or limited mobility should avoid or modify this exercise to prevent aggravating their condition.

• People with Poor Overhead Mobility – If raising the arms overhead causes discomfort or strain, they should focus on mobility work before performing this movement.

• Those Recovering from Wrist or Elbow Injuries – The pressing motion can put stress on the elbows and wrists, making it challenging for individuals recovering from joint injuries.

• Anyone With Excessive Spinal Arching or Weak Core Stability – If maintaining a neutral spine is difficult, they should start with lighter weights or use a machine press for better support.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.