Seated Dumbbell Press

GymDaze demonstration

Watch Seated Dumbbell Press

Technique

How to perform Seated Dumbbell Press

1. Sit against a bench backrest with a dumbbell resting on each thigh and your feet on the floor.
2. Use your thighs to help bring the dumbbells to shoulder height, then keep your legs still for the press.
3. Face your palms forward with your elbows angled slightly in front of your torso and your forearms under the weights.
4. Press both dumbbells overhead by raising your upper arms and straightening your elbows; the dumbbells do not need to touch.
5. Lower the weights under control to shoulder height without leaning farther back.
6. Repeat from the same supported position without using leg drive.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.