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Last updated February 2, 2026
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shoulders
Shoulder Press - Seated (Dumbbell)
Sit on a bench with back support. Press the dumbbells from your shoulders until they touch overhead. Keep your elbows under the weights for stability.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
- Your feet should be flat on the floor, and your back should be pressed against the bench.
- Step 2Grip the Dumbbells
- Use a neutral grip (palms facing forward) to hold the dumbbells.
- Ensure your elbows are positioned slightly in front of your body, not flared out to the sides.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the lift.
- Keep your shoulders down and away from your ears.
- Step 4Press the Dumbbells
- Push the dumbbells upward until your arms are fully extended above your head.
- Make sure to keep your wrists straight and aligned with your forearms.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder height, maintaining control throughout the movement.
- Keep your elbows slightly in front of your body as you lower the weights.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your thighs.
- Once secure, you can safely place the dumbbells on the floor.