Overhead press with dumbbells (seated)
The dumbbell seated shoulder press offers numerous benefits, including enhanced shoulder strength, improved upper body stability, and increased muscle mass. This exercise primarily targets the deltoids, triceps, and upper pectorals, while also engaging the core for stabilization. Athletes profit from this exercise as it translates to greater shoulder endurance and power, critical for performance in sports like swimming, basketball, and baseball. It's also effective for achieving balanced muscle development and reducing the risk of shoulder injuries.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
29kg
Avg. weight
64lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs.
- 2Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed.
- 3Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical.
- 4Hold this position for a count of two while squeezing your biceps.
- 5Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement.
- 6Repeat the exercise for the recommended number of repetitions.
Tips & Tricks
Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
