Seated Dumbbell Press

Seated Dumbbell Press is a strength - independent overhead press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength - independent overhead press

Exercise technique

Bench
Sit on a back-supported seat with your feet planted.
Set up the weights
First hold the dumbbells upright on your thighs, then bring them to your shoulders under control.
Grip
Turn your palms forward and align your forearms vertically.
Start
Keep your elbows slightly ahead of your shoulders at a comfortable bottom angle.
Press
Press both dumbbells overhead, bringing them toward each other.
Top
Balance without striking the weights together or arching your lower back.
Lower
Lower the dumbbells slowly to the sides of your shoulders.

Key technique points

Set the dumbbells safely at your shoulders.
Keep your forearms beneath the weights.
Maintain lower-back contact with the pad.
Do not push your head forward.
The weights do not have to touch at the top.
Exhale as you press.

Common mistakes

Striking the dumbbells together

Do not disrupt balance by hitting the two weights together overhead.

Arching backward

Do not turn the press into an incline chest press.

Forcing the elbows backward

Do not take the bottom shoulder angle beyond your comfortable limit.

Letting one arm lead

Do not rotate your torso by pressing the dumbbells at different speeds.

Dropping the wrist

Do not carry the loads outside forearm alignment.

Dropping to the shoulders

Do not hit the bottom position without braking the descent.

Frequently asked questions