Seated Dumbbell Press

Also called seated DB press and seated shoulder press.

Works: Shoulders, plus triceps
Equipment: Dumbbells
Level: Beginner
Type: Compound

How to do it

Setup. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
As you exhale, push the dumbbells up until they touch at the top.
After a second pause, slowly come down back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Cues

Back on the pad, feet planted.
Start at ear height, press up and in.
Ribs down.

Common mistakes

Arching off the pad.
Half reps.

Where to start

Sets3

Reps8-12

Rest2 min

Tempo2-0-1

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.