Seated Dumbbell Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Sit back on the bench, bring the dumbbells to shoulder height, and set the feet flat on the floor.
• Keep the chest up, pull the shoulder blades down, and position the elbows slightly in front of the shoulders.
• Press the dumbbells vertically upward in a slight arc until they are over your head.
• Control the dumbbells back down to shoulder level, keeping the forearms vertical throughout the descent.

Common mistakes

• Letting the dumbbells touch or clang together at the top of the movement.
• Allowing the elbows to flare directly out to the sides during the press.
• Shortening the range of motion by not lowering the dumbbells to shoulder level.

Frequently asked questions

Is it safer to press with a neutral grip or a pronated grip?

A neutral or semi-pronated grip reduces stress on the shoulder joint by keeping the elbows in the scapular plane.

Should the elbows lock out at the top of the press?

Softly locking the elbows is acceptable, but avoiding hyperextension keeps tension on the shoulder muscles.

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