A seated, vertical pressing movement that drives dumbbells overhead and primarily works the shoulder (deltoid) muscles.
How to do the Seated Overhead Press (Dumbbell)#
- Sit upright on a bench with feet planted and hold a dumbbell at each shoulder level.
- Position the dumbbells so the weight sits over the elbows and the handles are aligned with your shoulders.
- Press both dumbbells straight up until your arms are nearly extended overhead.
- Lower the dumbbells under control back to shoulder level.
- Repeat for the desired number of repetitions.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps, Upper back
Common mistakes#
- Overarching the lower back during the press.
- Allowing the elbows to drift out too far from under the weights.
- Pushing the dumbbells forward instead of straight up.
- Dropping the weights quickly on the descent.
- Using momentum from the torso or legs to drive the lift.
