Seated Dumbbell Press
Overview of the exercise
The seated dumbbell press is a strength-training exercise that targets the muscles in your chest, shoulders, and triceps. This exercise is performed while sitting on a bench or chair with a weight in each hand, using proper form to press the weights upward. This exercise provides a safe and effective way to build upper body strength and increase muscle definition. When performed correctly, the seated dumbbell press can be a highly effective addition to any workout routine.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Dumbbell
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Triceps, Traps
Instructions:
Instructions for Seated Dumbbell Press Exercise:
- Begin by selecting a pair of dumbbells that are appropriate for your current strength level.
- Sit on a flat bench with a straight back and feet planted firmly on the ground.
- Grasp the dumbbells with a neutral grip, so that your palms are facing each other.
- Raise the dumbbells to your chest, keeping your arms slightly bent.
- Take a deep breath and then exhale as you press the dumbbells upward, extending your arms until they are fully extended.
- Pause briefly at the top of the movement before lowering the dumbbells back to your chest.
- Repeat this movement for the desired number of repetitions, making sure to keep your form correct and your back straight throughout the entire exercise.
Seated Dumbbell Press Tips
- Start with lighter weights: Before jumping into heavy weights, start with lighter weights to get a feel for the exercise and avoid injury.
- Keep your back straight: Ensure that your back is straight and in a neutral position to prevent any back pain or injury.
- Control the weight: Don’t just throw the weight up and down. Move the weight with control and focus on your form.
- Focus on your breathing: Exhale when pushing the weight up and inhale when bringing it down. This will help you maintain control and stability.
- Use full range of motion: Make sure to fully extend your arms and lower the weight down as far as possible before pushing it back up.
