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Seated shoulder press with dumbbells
Pressing dumbbells overhead is one of the most popular exercises for strengthening the shoulder muscles. Many fitness enthusiasts prefer the seated variation to focus entirely on precise execution. To achieve optimal training effects, it is advisable to consider my advice on body posture and execution. By the way, seated shoulder pressing with dumbbells can be practiced both one-armed and two-armed.
Body position
The body posture during seated shoulder pressing with dumbbells is straightforward. Sit on a dumbbell bench – with or without a backrest, depending on personal preference. If there is a backrest, an adjustment of about 80 degrees is recommended. Hold a dumbbell in both hands or in one hand. Maintain a straight back with a slight tilt backward. Keep your gaze forward while holding the dumbbells next to your head. The elbows are at shoulder height.
Movement execution
During two-armed shoulder pressing with dumbbells while seated, engage your muscles. Press the dumbbells forcefully upward until your arms are almost fully extended, exhaling during this movement. Then, lower the dumbbells in a controlled manner until the elbows are at shoulder height, forming a right angle between the lower and upper arms. Utilizing the backrest of the dumbbell bench provides additional support, while training without a backrest requires particular attention to maintaining a straight back.
Alternatively, seated shoulder pressing with dumbbells can also be performed one-armed. Hold a single dumbbell in one hand, exercising each side of the body separately. While exhaling, press the dumbbell upward until the arm is almost fully extended. Return to the starting position with the dumbbell in a moderate pace.
Stressed muscles and common mistakes
For detailed insights into the activated muscle groups and commonly made mistakes during seated dumbbell shoulder presses, you can find information on the Dumbbell Shoulder Press page.
Alternative variants to seated shoulder presses with dumbbells
To add more variety to your training, you also have access to alternative exercises or additional variations of seated dumbbell shoulder presses.
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