Shoulders · Dumbbells

Dumbbell Shoulder Press

The seated dumbbell shoulder press is a core compound exercise that targets the anterior and lateral deltoids along with the triceps. It is suitable for lifters of all experience levels and fits best near the start of an upper-body or push session.

Muscles: Shoulders
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
Your palms should face forward and your elbows out to the sides.
Plant your feet firmly on the ground and keep your back straight against the bench.
Inhale and brace your core. Exhale as you press the dumbbells up, extending your arms fully.
Keep your movements controlled, and ensure the dumbbells are directly above your head at the top of the lift.
Avoid locking your elbows when your arms are fully extended.
Slowly lower the dumbbells back to shoulder height.

Common mistakes

Arching the lower back excessively shifts tension away from the shoulders and places dangerous strain on the lumbar spine.
Flaring the elbows straight out to the sides at ninety degrees increases the risk of shoulder impingement.
Locking out the elbows completely at the top removes tension from the deltoids and stresses the joint structures.
Banging the dumbbells together at the peak of the press reduces stability and wastes muscular effort.

Tips

Keep your elbows angled slightly forward in the scapular plane, roughly thirty degrees inward from your sides.
Drive your feet firmly into the floor and brace your core to maintain a rigid, supported posture against the bench.
Lower the dumbbells under control for two to three seconds to maximize tension on the deltoids throughout the eccentric phase.

Sets and reps

For building shoulder mass, perform 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest between sets. If training for muscular endurance, use 3 sets of 12 to 15 reps with 60 to 90 seconds of rest.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the seated dumbbell shoulder press better than the standing overhead press?

The seated dumbbell version provides greater stability and isolates the shoulders more effectively, while the standing version demands more core strength and total-body balance.

What should you do if you feel pain in the shoulder joint while pressing?

Stop the set immediately and avoid forcing the movement; if the discomfort persists after adjusting your grip angle, consult a healthcare professional.

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