Seated Dumbbell Overhead Press

PushDBBench

Dumbbell overhead press performed seated with back support, isolating shoulder pressing strength without lower-body or core-stability assistance.

Demo: Home gym tutorial

Sets

3

Reps

8-12

Rest

1:30

Contraindications

None significant at moderate loads.

Setup

Sit on an upright bench with back supported. Dumbbells at shoulder height, palms forward or neutral.

Execution

  1. 1Press dumbbells straight overhead
  2. 2Keep the back flat against the pad
  3. 3Lock out fully without shrugging
  4. 4Lower under control to shoulder height

Key cues

  • Back glued to the pad
  • Press straight up, not forward
  • Full lockout at the top
  • Controlled descent every rep

Common faults

  • Arching off the bench pad
  • Incomplete range of motion
  • Uneven arm paths
  • Using momentum/bouncing

Tweaks

  • Neutral grip for shoulder comfort
  • Add a pause at the bottom
  • Single-arm variation for extra core demand

Regressions

Standard Push-Up

Progressions

Standing Dumbbell Overhead PressSeated Barbell Overhead Press

Muscles

Primary: Anterior Deltoid, Triceps Brachii

Secondary: Upper Pectoralis

Sources

Attribution: General S&C canon