Seated Dumbbell Press

A supported dumbbell shoulder press that allows greater range of motion than barbells while building shoulder strength.

Instructions

1. Grab a pair of dumbbells and sit on a military press bench or utility bench with back support.
2. Place the dumbbells upright on top of your thighs with palms facing forward.
3. Using your thighs, clean the dumbbells up one at a time to shoulder height at each side.
4. Position the dumbbells at ear level with your upper arms at approximately 90 degrees.
5. Rotate your wrists so the palms of your hands face forward. This is your starting position.
6. Take a deep breath and tighten your core to stabilize your torso.
7. Press the dumbbells upward by extending through your elbows.
8. Continue pressing until the dumbbells touch or nearly touch at the top above your head.
9. Pause briefly at full extension without locking your elbows.
10. Slowly lower the dumbbells back to shoulder height under control, exhaling as you lower.
11. Repeat for the prescribed number of repetitions.

Tips

• Keep your back pressed against the bench throughout to prevent excessive arching
• Maintain a neutral spine and avoid compensatory movements with your lower back
• The dumbbells allow a greater range of motion compared to a barbell
• Press in a straight vertical path directly over your shoulders
• Start with a weight that allows you to maintain strict form for all repetitions
• This compound movement builds shoulder strength, stability, and size