Seated Dumbbell Press
Targets shoulders and triceps
Requires a pair of dumbbells and a bench
Suitable for gym or home
Back-supported for comfort
Good for all fitness levels
Step 1
Set an adjustable bench to 80–85 degrees. Hold a dumbbell in each hand and sit on the bench with both feet flat on the floor, hip-width apart. Raise the dumbbells to shoulder height with an overhand grip (palms facing away from you), elbows bent at roughly 90 degrees. Sit tall, brace your core and pull your shoulders down and back. This is your starting position.
Step 2
Exhale and press the dumbbells up overhead until your arms are fully extended, with the dumbbells nearly touching at the top. Avoid locking your elbows out completely, and keep the movement vertical rather than letting the dumbbells drift forward. Your core should stay braced throughout to protect your lower back.
Step 3
Inhale and lower the dumbbells back to shoulder height along the same path, slowly and with control. Repeat for the specified number of reps.
Exercise Benefits
The seated dumbbell press is a solid upper-body exercise that targets the shoulders and triceps, with the seated position providing back support for those who find standing overhead pressing uncomfortable. Dumbbells allow each arm to move through its natural range of motion independently, which is great for working on muscle imbalances and easier on the shoulder joints than a barbell.
