Seated Shoulder Press

March 18, 2015 - Dumbbell Exercises, Shoulder Exercises
Seated Shoulder Press



The seated shoulder dumbbell presses are one of the most efficient exercises for the development of massive and powerful shoulder muscles. The dumbbells allow greater range of motion and better contraction than the barbell version. Also when you perform the shoulder presses with dumbbells you can move your elbows to your sides and straight above your head which develops the front and the side head of the deltoids, unlike the barbell press when your elbows are in front of you and the front head of the deltoids is the main working muscle. This little difference makes the shoulder dumbbell press a better choice for complex development of the deltoids.


Grasp set of dumbbells and sit on a military press bench (or an adjustable bench with back to 90 degrees) with the dumbbells at the top of your thighs. From this position raise the dumbbells up straight above your head and twist your wrists so that your palms are facing forward. This will be your starting position.


Inhale and lower the dumbbells in controlled motion until they stand at one level with your ears. Once they are at ears level carefully change the direction of the movement and press the dumbbells back up as you exhale. Hold for a second at the top, squeeze your shoulder muscles and repeat for desired reps.