The Seated Dumbbell Shoulder Press is an exercise that is popular for gaining strength and building muscle on the shoulders. The triceps muscles also perform well in this workout. A lot of lifters find dumbbells more comfy and accommodating to shoulders for this type of press as opposed to the barbell. It can be the main press exercise for shoulders or upper body days or an efficient accessory exercise later on during an exercise.
The Seated Dumbbell Shoulder Press is an alternative to the standing dumbbell press. standing dumbbell press and is an exercise to strengthen the muscles in the shoulders.
The overhead press is an essential exercise for building base strength and constructing the body to be balanced.
Employing dumbbells in lieu of working with a barbell can enable the person to build both sides of the muscle equally.
Seated Dumbbell Shoulder Press can be used in shoulder exercises and push-up workouts. It can also be used in upper-body exercises, as well as full-body exercises.
Instructions for Seated Dumbbell Shoulder Press
- While you hold a dumbbell in each hand, lie down on a bench press for a military or a bench with back support. Set the dumbbells over your legs.
- You can now raise the dumbbells to shoulder level one at a time, using your thighs to push them into an upward position.
- Make sure you move your wrists to the point that the palms of your hands are facing the forward direction. This is the starting point.
- Then exhale and lift the dumbbells until they are at the top.
- After a brief break at the top of the contracted position, gradually lower the weights to their starting position and exhale.
- Repeat the exercise for the recommended number of repetitions.
- Modifications: You can perform the exercise sitting or standing on a normal bench. For those with lower back pain, this is the best option.
- You could also do the exercise like Arnold Schwarzenegger used to do it. That is, begin by holding the dumbbells using a supinated grip (palms facing your face) to your shoulders. Then as you push upwards, you place the dumbbells in the initial position that you described in step 3 by turning your wrists until you reach the dumbbells from the top. As you descend the next step is to return to the starting position by rotating your wrists throughout the lowering phase until the palms of your hands are in front of the direction you want them to be. This is known as”the Arnold Press. But, it’s not recommended for people with issues with their rotator cuff.
Additional Information for Seated Dumbbell Shoulder Press
- Develops strength and muscle in the shoulder.
- More motion range than the press of a barbell
- Allows for natural wrist and arm rotation.
- It is effective in high and low reps. Effective in both high and low
- Maintain your back straight against the pad for the entire duration of the workout.
- Do not allow your head to protrude forward too much.
- The bicep should be pushed towards the ear, exhaling when you press.
- If you feel any tension on your neck, or in the traps of the exercise, try to resolve a lack of the thoracic spinal spine’s extended or shoulder flexion.
- Keeping those elbows slightly bent towards the top and avoiding closing them completely helps to maintain tension off the shoulders.
- If you are unable to lock the elbows from overhead, it could indicate the shoulder is not moving properly due to a poor upward scapular rotation.