Exercise Database

Seated Shoulder Press

Course: PHRE 3040 – Resistance Training Movement Pattern: Press | vertical Target: Deltoids (Anterior) Synergist(s): Deltoid (Medial), Trapezius, Triceps
Exercise ID: 2186
Regressions: Assisted Shoulder Press Progressions: Standing Shoulder Press | Push Press

Equipment: Dumbbell
Description:
  1. Holding a dumbbell in each hand, sit on a bench (easier: use a bench that provides back support).
  2. Place the dumbbells upright on top of your thighs.
  3. Now raise the dumbbells to shoulder height (elbows ~90°) one at a time using your thighs to help propel them up into position. A spotter can also assist lifting the dumbbells into position.
  4. Make sure to pronate your wrists so that the palms of your hands are facing forward. This is your starting position.
  5. Now, exhale and push the dumbbells upward, stopping just before they touch at the top.
  6. Pause, then slowly lower the weights back down to the starting position.
Common Error(s): Bouncing Weights | Using Excessive Momentum
Spotting: Dumbbell Shoulder Press


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