Seated Dumbbell Overhead Press
oec:seated-dumbbell-overhead-press
A seated vertical press using dumbbells to develop strength and muscle mass in the anterior deltoids, upper chest, and triceps.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Seated Dumbbell Shoulder Press, Seated DB Overhead Press, Seated DB Shoulder Press, Lento Avanti Seduto
How to do it
Setup
- Set an adjustable bench to an upright or near-vertical angle (around 75 to 85 degrees).
- Sit firmly back against the pad with feet flat on the floor.
- Kick the dumbbells up to shoulder height using your knees, positioning them just outside your shoulders with your wrists directly over your elbows.
Movement
- Brace your core and press the dumbbells vertically overhead along a slight arc toward each other.
- Lock out your arms under control without aggressively shrugging your shoulders or clashing the weights together at the top.
- Lower the dumbbells smoothly back down until they are just outside chin or shoulder level, pausing briefly in the stretched position before initiating the next rep.
Breathing
Inhale before pressing or on the way down, brace through the sticking point, and exhale near the top of the repetition.
Cues
- Keep forearms vertical throughout the press.
- Press in the scapular plane, elbows slightly angled forward rather than flared wide.
- Keep your back firmly against the bench without excessive arching.
Common faults
- Flaring elbows directly out to the sides.
- Bring the elbows slightly forward into the scapular plane (around 30 to 45 degrees) to reduce shoulder impingement.
- Arching the lower back excessively to turn the lift into an incline chest press.
- Keep your core tight and your pelvis and lower back supported against the bench pad.
- Cutting the range of motion short at the bottom.
- Lower the weights until the handles reach roughly chin or ear level for full deltoid recruitment.
Safety
- Avoid dropping heavy dumbbells from overhead; bring them back to your knees under control before setting them down.
Muscles
Joints
- Shoulder: Abduction, Flexion
- Shoulder blade: Upward rotation, Elevation
- Elbow: Extension
Details
- Movement
- Vertical push, Push
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell; Adjustable bench or Flat bench or Chair
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- substitute for Barbell Overhead Press
- substitute for Seated Barbell Overhead Press
- substitute for Seated Dumbbell Shoulder Press
- substitute for Machine Shoulder Press
Sources
- wger: lento avanti seduto, by Cf (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.