Dumbbell Bench Seated Press
Dumbbell Bench Seated Press Video Guide
The Dumbbell Bench Seated Press is a strict dumbbell shoulder press variation for upper-body strength. Sitting on a bench removes leg drive, improves stability, reinforces proper form, and helps avoid unnecessary injuries. The movement targets the shoulders, triceps, and upper chest while allowing natural wrist rotation and a strong starting position with palms facing forward. It’s an excellent shoulder press option for balanced development and improved overhead control.
How to Perform the Dumbbell Bench Seated Press
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Sit on a bench with feet flat on the floor, dumbbells at shoulder height, palms facing forward, elbows slightly bent.
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Brace your core, keep the shoulder blades tight, and maintain an upright line from hips to head.
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Press both dumbbells overhead until arms are fully extended, avoiding excessive leaning or arching.
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Slowly lower the weights back to the start position, keeping elbows under control and wrists aligned.
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Inhale before pressing, exhale as the weights go overhead, and repeat for the desired number of reps.
GymNation Tip: Stack wrists over elbows and press straight up—if the dumbbells drift forward or back, you’re leaking strength and stressing the shoulders for no reason.
Personal Trainer Notes:
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Maintain proper form to avoid injury — don’t flare elbows or twist the torso.
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Keep the dumbbells close to the body during the pressing motion.
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Use a slight bend at the elbows at full extension.
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Sit upright with glutes on the bench and both feet planted firmly on the ground throughout the exercise.
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This variation is more challenging than a standing press due to reduced momentum — ideal for strict strength and muscle development.
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Alternative Shoulder Exercises
Barbell Clean and Press
The Barbell Clean and Press is a full-body movement that builds power through the shoulders, traps, and legs. It improves explosive strength, coordination, and overall athleticism. Proper form and timing are key for safety and performance.
Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise focuses on the front deltoids, helping build shoulder height and definition. Seated position ensures better control and less momentum.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the middle deltoids to build width and shoulder definition. It’s an isolation movement that enhances shape and symmetry.
Dumbbell Arnold Press II
The Dumbbell Arnold Press works all three heads of the deltoids while enhancing shoulder mobility. Rotating the wrists during the press improves stability and range of motion.
Cable Standing Face Pull
The Cable Standing Face Pull strengthens the rear deltoids, traps, and rotator cuff muscles. It’s key for shoulder health, posture, and balancing pressing work.
Dumbbell Seated Shoulder Press
The Dumbbell Seated Shoulder Press develops overall shoulder strength across all three deltoid heads. Sitting provides stability and helps maintain correct form throughout the movement.
Cable Lateral Raise
The Cable Lateral Raise isolates the middle deltoids for wider, more defined shoulders. Using cables keeps constant tension throughout the range of motion.
Barbell Standing Military Press
The Barbell Standing Military Press builds raw shoulder strength while engaging the core for stability. It’s a classic compound lift for powerful, defined shoulders.
Barbell Upright Row
The Barbell Upright Row builds strength in the shoulders, traps, and upper arms. It’s great for developing width and definition across the upper body when performed with strict form.
Barbell Seated Overhead Press
The Barbell Seated Overhead Press targets the shoulders (deltoids), triceps, and upper chest. Sitting eliminates leg drive, allowing strict focus on shoulder strength and stability.
Dumbbell Bench Seated Press FAQs
Yes. It’s a foundational dumbbell shoulder press variation that builds the shoulders, increases stability, and encourages cleaner pressing mechanics. Removing leg drive forces the delts and triceps to work through the entire range of motion.
It targets the shoulder muscles — especially the anterior and medial deltoids — with support from triceps, upper body stabilisers, core muscles, and upper chest. The controlled tempo also increases muscle growth and overall pressing power.
For many lifters, yes. Sitting helps maintain a neutral position, reduces compensation patterns, and keeps the shoulder joint more secure. It’s often recommended by a personal trainer for lifters who want to avoid injury while still using heavy weights.
Choose a weight that allows steady tempo and strict mechanics. Heavy loads are fine as long as elbows stay aligned, proper form is maintained, and reps are performed smoothly. Good lifts show stability, not rushing or “clean” jerking the dumbbells overhead.
It can be. The strict seated position limits assistance from the lower body, making it more demanding than some other shoulder press variations like the Arnold Press, Z Press, or regular dumbbell press. Many lifters find it excellent for working the delts through time under tension and improving overhead strength.
