How to do the SEATED DUMBBELL SHOULDER PRESS! | 2 Minute Tutorial

Introduction

This tutorial provides a comprehensive guide on how to perform the seated dumbbell shoulder press, a key exercise for strengthening the shoulder muscles, particularly the deltoids. Whether you're new to the gym or an experienced lifter, this step-by-step breakdown will help you execute the exercise safely and effectively.

Step 1: Set Up Your Equipment

• Adjust the bench to an incline just short of 90 degrees.
• Position dumbbells in front of the bench.
• Sit on the bench with your feet placed just outside and behind the dumbbells.

Step 2: Prepare for the Lift

• Bend forward to grab the dumbbells with a firm grip, ensuring your thumbs wrap around them.
• Lift the dumbbells onto your knees as you sit back onto the bench, ensuring your glutes make contact with the seat.
• Straighten your back and kick the dumbbells up using your knees.

Step 3: Achieve the Starting Position

• With the dumbbells now above your knees, tilt your elbows outward until they are just in front and above your shoulders.
• Depress your shoulder blades and engage your core. Adjust your feet to a comfortable position, planting them firmly on the ground.
• Ensure your chest is up, elbows are angled slightly forward, forearms are vertical, and eyes are looking straight ahead.

Step 4: Perform the Press

• Begin pressing the dumbbells straight up over your shoulders.
• Maintain a straight back, keep your head against the bench, and tuck your elbows in.
• Keep your forearms vertical and ensure the weight is directly over your wrists.
• Avoid letting the dumbbells touch at the top and fully extend your arms without locking your elbows.

Step 5: Control the Descent

• Lower the dumbbells back down in a controlled manner, keeping them directly over your shoulders.
• Maintain a straight back and head against the bench, ensuring your elbows remain angled slightly forward and your forearms vertical.
• Lower until the dumbbells are just above your shoulders, with elbows slightly angled down.

Tips for Success

• Focus on pressing the dumbbells straight up rather than inward.
• Avoid flaring your elbows out or pushing the weight forward.
• Keep your lower back neutral and avoid bending your neck.
• Control the weight throughout the movement to prevent injuries.

Step 6: Incorporate the Exercise into Your Routine

• Choose a moderately heavy weight and aim for 3-4 sets of 8-15 reps.
• Adjust the weight and repetitions based on your fitness level and goals.

Conclusion

The seated dumbbell shoulder press is an effective exercise for building shoulder strength. By following these steps and tips, you'll enhance your lifting technique and maximize your workouts. Consider adding this exercise to your training regimen to improve your shoulder development. Happy lifting!