Dumbbell Seated Shoulder Press
Intermediate - Strength - Compound

Targeted Muscle Group

Shoulders figure highlighted in blue



Triceps figure highlighted in blue


Recommended Equipment

Dumbbell equipment


How to do it

The dumbbell shoulder press is a variation of the standard military press that puts more focus on the trap muscles and deltoid muscles.

Steps :

1.) Start off holding a dumbbell in each hand, with your palms facing forward and your hands at shoulder height, and sitting on a bench keeping your abs tight.

2.) Slowly extend your arms and raise the dumbbells up until your arms are straight and each dumbbell is above your head.

3.) Continue until you reach the top position and you feel a squeeze in your shoulder muscles and hold for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

6.) Continue until your hands are once again at about shoulder level.

Tips :

1.) Do not lock your elbows in the top position of this exercise.

2.) By locking your elbows you are prone to very serious injuries.

3.) You are also able to perform a variation of this exercise on an exercise ball.