Dumbbell Seated Overhead Press
Build upper body strength! The Dumbbell Seated Press targets chest, shoulders, and triceps. A great alternative to the barbell bench press.
The Dumbbell Seated Overhead Press is a compound exercise that mainly works the shoulders and triceps, with help from the traps and chest. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Seated Overhead Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid); Triceps (triceps brachii)
Secondary
Upper Traps (trapezius, upper fibers); Upper Chest (pectoralis major, clavicular head)
Dumbbell Seated Overhead Press Variations and Alternatives
How to do the Dumbbell Seated Overhead Press
Dumbbell Bench Seated Press
A flat bench
1. Setup:
Sit on a flat bench with your feet flat on the floor, shoulder-width apart for stability.
Hold a dumbbell in each hand at shoulder height with your palms facing forward. Your elbows should be bent and positioned slightly below shoulder level.
Positioning:
Keep your back straight and your core engaged to support your spine.
Ensure that the dumbbells are resting against your shoulders and your hands are in line with your elbows.
Movement:
Inhale as you prepare to lift the weights.
Press the dumbbells upward until your arms are fully extended above your head. Exhale during this movement.
Hold for a moment at the top of the press, ensuring your arms do not lock out completely.
Lowering:
Slowly lower the dumbbells back down to the starting position at shoulder height while inhaling.
Keep control of the weights as you lower them, avoiding any sudden movements.
Repetitions:
Perform 8-12 repetitions for 2-3 sets, resting for about 60 seconds between sets.
Tips:
Ensure your movements are smooth and controlled throughout the exercise.
Avoid arching your back; keep your torso stabilized.
If you are new to this exercise, start with lighter weights to focus on form before progressing to heavier dumbbells.
Dumbbell Seated Overhead Press FAQs
What muscles does the Dumbbell Seated Overhead Press work?
The Dumbbell Seated Overhead Press mainly works the shoulders and triceps, with help from the traps and chest. The main muscles are the anterior deltoid, lateral deltoid and triceps brachii.
What equipment do you need for the Dumbbell Seated Overhead Press?
Dumbbells or exercise bench.
Is the Dumbbell Seated Overhead Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Seated Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Seated Overhead Press variations and alternatives?
Similar exercises include the Barbell Seated Military-Press, Barbell Seated Overhead Press, Dumbbell Seated W Press and Dumbbell Sit-Up to Press.
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