Seated Dumbbell Press
How to do the Seated Dumbbell Press
- 1
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- 2
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- 3
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- 4
As you exhale, push the dumbbells up until they touch at the top.
- 5
After a second pause, slowly come down back to the starting position as you inhale.
- 6
Repeat for the recommended amount of repetitions.
How to program the Seated Dumbbell Press
Sets and reps
As a compound movement, the Seated Dumbbell Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Seated Dumbbell Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Seated Dumbbell Press work?
The Seated Dumbbell Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Seated Dumbbell Press?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Seated Dumbbell Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
