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Exercises/Seated Dumbbell Shoulder Press
ShouldersBeginner

Seated Dumbbell Shoulder Press

A dumbbell overhead press performed on an upright bench. The back support reduces the core demand so more effort goes into the delts and triceps.

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Primary muscles

  • Front Delts
  • Side Delts

Secondary muscles

  • Triceps
  • Traps (Trapezius)
Sets
3–4
Reps
8–12
Rest
90–120s

How to perform

Seated Dumbbell Shoulder Press movement

Main muscles working (thicker lines)

Starting position

Sit on a bench set upright or nearly upright, back against the pad, feet planted, dumbbells at shoulder height.

  1. 1

    Keep your back and head against the pad.

  2. 2

    Press the dumbbells overhead until the elbows are straight.

  3. 3

    Pause briefly at the top.

  4. 4

    Lower the dumbbells to around ear or shoulder height under control.

Breathing: Inhale as you lower, exhale as you press.

Coaching tips

  • Back stays on the pad

  • Forearms vertical

  • Smooth tempo down

Common mistakes

  • Arching off the backrest

  • Bouncing out of the bottom

  • Using a range too short to load the delts

Safety notes

  • Have a spotter or kick the dumbbells up from the knees with heavy loads.

Details

Body parts
Shoulders · Upper Body
Equipment
Dumbbell · Bench
Movement
Vertical Push
Exercise type
Compound
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Machine Shoulder PressBeginner→
  • Seated Barbell Overhead PressIntermediate→
  • Seated Cable Shoulder PressBeginner→
  • Z PressAdvanced→

Variations

  • Arnold PressIntermediate→
  • Dumbbell Shoulder PressBeginner→

Similar Exercises

  • Arnold PressIntermediate→
  • Seated Bradford PressIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.