Exercise guide
Seated Dumbbell Press
The Seated Dumbbell Press is an overhead shoulder exercise in which each arm controls its own weight. The shoulders create most of the movement while the triceps finish the press.
Training context
Benefits of the Seated Dumbbell Press
Independent dumbbells allow each shoulder to use a comfortable path and can expose side-to-side differences. The supported bench also reduces the opportunity to create momentum with the legs.
The dumbbells do not need to touch overhead. Bringing them together can narrow the base of support and may cause the shoulders to shrug.
Technique overview
Press upward through a comfortable arm path
Use the thighs to guide the dumbbells into position near the shoulders. Press upward while keeping the forearms beneath the weights and the back supported. Stop with the arms controlled overhead, then lower gradually until the shoulders reach a comfortable starting depth.
Treat this as an overview and use a range, pace, and setup you can control.