Dumbbell Bench Seated Press

Dumbbell Bench Seated Press

The Dumbbell Bench Seated Press is a powerful upper body strengthening exercise that targets the shoulders, chest, and triceps. This compound movement not only enhances strength but also improves stability and balance. Whether you are training at home or in the gym, this exercise can be performed by beginners and advanced lifters alike. By sitting on a bench, you provide additional support to your back, allowing for a more controlled movement. The dumbbells allow for a greater range of motion and engage stabilizing muscles that may not be activated during a traditional barbell press. This exercise also helps to address any muscle imbalances that may be present in the body. To maximize the benefits of the Dumbbell Bench Seated Press, it's crucial to maintain proper form throughout the exercise. Start by sitting on a bench with your feet firmly planted on the ground. Hold the dumbbells just above shoulder level, palms facing forward. Slowly press the dumbbells upwards until your arms are fully extended, but avoid locking your elbows. Pause at the top for a brief moment before lowering the weights back to the starting position. To challenge yourself further, you can increase the weight of the dumbbells or incorporate variations such as a neutral grip or alternating presses. Remember to focus on controlled and smooth movements while keeping your core engaged. As with any exercise, it is essential to listen to your body and use weights that are suitable for your current fitness level. Incorporating the Dumbbell Bench Seated Press into a well-rounded upper body workout routine can help you develop strength and build a more defined and balanced physique. Remember to consult with a fitness professional to determine the most appropriate exercises and weight load for your individual needs and goals.


  • Start by sitting on a bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing forward.
  • Ensure that your feet are flat on the ground and your back is in a neutral position, with your core engaged.
  • Press the dumbbells directly overhead, extending your arms fully without locking your elbows.
  • Pause at the top of the movement and then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to maintain stability and prevent excessive arching of the back.
  • Choose a weight that challenges you but still allows you to complete the desired number of repetitions with proper form.
  • Breathe out as you press the dumbbells overhead and inhale as you lower them back down to the starting position.
  • Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
  • Utilize a controlled and steady tempo during both the upward and downward phases of the exercise.
  • To target different muscle fibers, vary your grip by using a neutral grip or rotating your palms inwards.
  • Incorporate progressive overload by gradually increasing the weight or difficulty over time.
  • Include other compound exercises such as push-ups and shoulder presses to complement your training.
  • Ensure that your seat and backrest are properly adjusted to provide adequate support and alignment.


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