Seated dumbbell overhead press
- Muscle group
- Shoulders
- Equipment
- Dumbbell
- Primary muscles
- Front delts, Side delts
- Secondary muscles
- Triceps
- Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, with your palms facing forward.
- Keeping your back pressed against the bench, press the dumbbells straight overhead until your arms are fully extended.
- Slowly lower the dumbbells with control back to the starting position.
Tips
- Set the dumbbells at shoulder height with your elbows positioned roughly below your wrists before you begin pressing, so the push travels in a straight, vertical path.
- Keep your lower back in contact with the bench throughout the set rather than letting it arch away from the pad as the weight goes overhead.
- Lower the dumbbells with deliberate control so that your elbows descend at a steady pace and the starting position is reached with the weight still under your command.
Common mistakes
- Pressing the dumbbells forward rather than straight up, so the weights drift in front of the head instead of rising directly overhead.
- Allowing the lower back to arch sharply away from the bench as the dumbbells reach the top of the press, losing the stable back position established at the start.
- Dropping the dumbbells quickly on the way down rather than controlling the descent, causing the elbows to fall faster than intended.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
