About this exercise
A seated dumbbell shoulder press performed on a sturdy chair, making it accessible for home workouts without a weight bench. The movement targets the front and side deltoids and the triceps while seated upright.
Seated Shoulder Press on a Chair
Step by step instructions, muscle activation and variants for the Seated Shoulder Press on a Chair.
MediumFront shoulders
How to Perform
- Sit upright on the edge of a sturdy chair with feet flat on the floor, shoulder-width apart
- Hold a dumbbell in each hand at shoulder height with palms facing forward and elbows at 90 degrees
- Press the dumbbells directly overhead until your arms are fully extended without locking the elbows
- Lower the dumbbells back to shoulder height in a controlled manner
- Keep your back straight and core braced — avoid arching the lower back
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Seated Shoulder Press on a Chair
The Seated Shoulder Press on a Chair 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.
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