{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Seated Dumbbell Overhead Press",
      "kind": "common"
    },
    {
      "text": "Dumbbell Shoulder Press",
      "kind": "common"
    },
    {
      "text": "Dumbbell Overhead Press",
      "kind": "common"
    },
    {
      "text": "Dumbbell OHP",
      "kind": "abbreviation"
    },
    {
      "text": "Seated DB Shoulder Press",
      "kind": "abbreviation"
    },
    {
      "text": "Military Press with Dumbbells",
      "kind": "common"
    },
    {
      "text": "OHP Dumbbells",
      "kind": "common"
    },
    {
      "text": "Overhead press Dumbbells",
      "kind": "common"
    },
    {
      "text": "Shoulder Press, Dumbbells",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench",
        "bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "567"
  },
  "id": "oec:seated-dumbbell-shoulder-press",
  "instructions": {
    "setup": [
      "Adjust a bench backrest to a nearly vertical position, roughly 75 to 85 degrees.",
      "Sit back firmly against the pad with feet flat on the floor.",
      "Kick the dumbbells up from your knees one at a time to shoulder height, holding them with your elbows positioned slightly forward in the scapular plane."
    ],
    "steps": [
      "Press both dumbbells vertically upward until your arms are fully extended overhead without violently locking your elbows.",
      "Pause briefly at the top while keeping the weights balanced over your shoulders.",
      "Lower the dumbbells in a controlled descent back to just above shoulder level."
    ],
    "breathing": "Inhale before pressing or as you lower the weights, and exhale forcefully as you drive the dumbbells overhead.",
    "cues": [
      "Press yourself down into the seat.",
      "Keep elbows slightly in front of your shoulders, not flared wide.",
      "Control the descent all the way to the shoulders."
    ],
    "common_faults": [
      {
        "fault": "Excessively arching the lower back off the pad to press at a flatter angle.",
        "correction": "Brace your core, keep your ribcage down, and maintain full contact between your upper back, hips, and the seat."
      },
      {
        "fault": "Flaring elbows completely out to the sides.",
        "correction": "Tuck elbows roughly 30 to 45 degrees forward into the scapular plane to protect the shoulder joints."
      },
      {
        "fault": "Clanging the dumbbells together at the top.",
        "correction": "Press straight up and slightly inward along a natural arc without colliding the weights."
      }
    ],
    "safety": {
      "precautions": [
        "If you reach failure, lower the dumbbells under control to your knees rather than dropping them to the sides."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Seated Dumbbell Shoulder Press",
  "previous_ids": [
    "oec:shoulder-press-dumbbells"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shoulder Press, Dumbbells",
        "url": "https://wger.de/en/exercise/567/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:seated-barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-shoulder-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-shoulder-press"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-overhead-press"
    }
  ],
  "setup": {
    "load_position": "overhead",
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "An overhead pressing movement performed seated on a supported bench to build shoulder and triceps strength and hypertrophy."
}