About this exercise
The seated dumbbell shoulder press is a great exercise for building strength and muscle in the shoulder area, particularly targeting the deltoids, while also engaging the triceps and upper chest
Seated shoulder press
Step by step instructions, muscle activation and variants for the Seated shoulder press.
MediumFront shoulders
How to Perform
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward.
- Keep your back straight and feet flat on the floor for stability.
- Press the dumbbells upward until your arms are fully extended above your head.
- Avoid locking your elbows at the top of the movement.
- Slowly lower the dumbbells back to shoulder height, maintaining control.
- Repeat the movement, keeping your form steady throughout the exercise.
Muscle Activation
Primary
Front shoulders
Secondary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Seated shoulder press
The Seated shoulder press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.