Seated Dumbbell Press | How to Perform Seated Dumbbell Press | Powerlift Pro App

The seated dumbbell press is an effective exercise for targeting the shoulders, particularly the front and middle deltoids. Here’s a step-by-step guide on how to perform the seated dumbbell press:

Start by sitting on a sturdy, flat bench with a backrest, such as an adjustable weight bench. Adjust the backrest to a 90-degree angle or a slightly inclined position, depending on your preference. Jay Cutler always preferred to use a slight incline.

Hold a dumbbell in each hand, with your palms facing forward. Choose a weight that challenges you but still allows for proper form and control. Rest the dumbbells on your thighs, and make sure your grip is secure.

Engage your core muscles to maintain a stable posture throughout the exercise. Sit with your back straight, shoulders pulled back, and chest up.

Slowly raise the dumbbells to shoulder level, positioning them just outside your shoulders. Your palms should still be facing forward, and your elbows should be bent at a 90-degree angle. This is your starting position.

Take a deep breath, and as you exhale, press the dumbbells upward in a controlled manner. Extend your arms fully without locking out the elbows, bringing the dumbbells close together overhead.

Pause briefly at the top, feeling the contraction in your shoulder muscles. Keep your core engaged to maintain stability.

Inhale as you lower the dumbbells back down to the starting position, following the same controlled motion. Keep your elbows slightly bent throughout the movement to avoid excess strain on the joints.

Repeat the exercise for the desired number of repetitions. Aim for 8 to 12 reps in a set, or adjust the weight and repetitions according to your fitness level and goals.

Remember to breathe throughout the exercise. Inhale as you lower the dumbbells and exhale as you press them overhead.

Additional Tips:

Maintain proper form throughout the exercise. Avoid leaning back excessively or using your lower body to assist with the movement.
Focus on using your shoulder muscles to lift the dumbbells, rather than relying on momentum or other muscle groups.
If you find it difficult to maintain balance or stability, you can use a bench with back support or perform the exercise while sitting on a stability ball.
If you experience any pain or discomfort, stop the exercise and consult a fitness professional or healthcare provider.
Incorporate seated dumbbell presses into a well-rounded shoulder and upper body workout routine for balanced muscle development.
Remember to warm up before starting your workout and to cool down and stretch afterward. If you’re new to weightlifting or have any underlying health conditions, it’s recommended to consult with a qualified fitness professional or personal trainer for guidance and assistance in performing exercises correctly and safely.