Male

Dumbbell Seated Shoulder Press

Muscles involved

If you want to develop upper body strength in a balanced way, the dumbbell seated shoulder press belongs in your routine. The true power of this movement comes from the stability of the bench, letting you channel all your force into pressing the dumbbells overhead. To progress safely without compromising your joints, start with lighter weights that allow you to lower the load smoothly back to shoulder level while keeping your torso upright. Once you master the path of motion and feel your shoulders working cleanly through every rep, gradually increase the weight while keeping your technique completely solid.

How to do it

1. Sit on a bench with a vertical backrest, holding dumbbells at shoulder height. 2. Keep your elbows to the sides and your palms facing forward. 3. Exhale and press the dumbbells directly upward over your head. 4. Lower in a controlled manner to the starting position, keeping your chest extended.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows slightly in front of your torso in the starting position, not directly to the sides. - Do not excessively arch your back when pushing; keep your ribs down. - Lower the dumbbells to where you can keep your shoulders stable, without letting them go forward.