Dumbbell Bench Seated Press
Build upper body strength! The Dumbbell Seated Press targets chest, shoulders, and triceps. A great alternative to the barbell bench press.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Dumbbell Bench Seated Press
- A flat bench
1. Setup:
- Sit on a flat bench with your feet flat on the floor, shoulder-width apart for stability.
- Hold a dumbbell in each hand at shoulder height with your palms facing forward. Your elbows should be bent and positioned slightly below shoulder level.
2. Positioning:
- Keep your back straight and your core engaged to support your spine.
- Ensure that the dumbbells are resting against your shoulders and your hands are in line with your elbows.
3. Movement:
- Inhale as you prepare to lift the weights.
- Press the dumbbells upward until your arms are fully extended above your head. Exhale during this movement.
- Hold for a moment at the top of the press, ensuring your arms do not lock out completely.
4. Lowering:
- Slowly lower the dumbbells back down to the starting position at shoulder height while inhaling.
- Keep control of the weights as you lower them, avoiding any sudden movements.
5. Repetitions:
- Perform 8-12 repetitions for 2-3 sets, resting for about 60 seconds between sets.
Tips:
- Ensure your movements are smooth and controlled throughout the exercise.
- Avoid arching your back; keep your torso stabilized.
- If you are new to this exercise, start with lighter weights to focus on form before progressing to heavier dumbbells.