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.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
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.
Keep your back and head against the pad.
Press the dumbbells overhead until the elbows are straight.
Pause briefly at the top.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.