Dumbbell Seated Shoulder Press
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell seated shoulder press is an overhead pressing exercise that primarily targets the front deltoids, with strong help from the side deltoids, upper chest (clavicular pec), triceps, and serratus anterior. Pressing two dumbbells overhead from a seated, back-supported position lets you build shoulder strength and size while the bench keeps your torso stable.
Dumbbell Seated Shoulder Press: So führst du sie aus
- 1Sit on a bench with an upright backrest, plant your feet flat on the floor, and press your lower back lightly into the pad.
- 2Hold a dumbbell in each hand and bring them to shoulder height with your palms facing forward and elbows pointing down and slightly forward.
- 3Brace your core and pull your shoulder blades back against the pad to set a stable pressing base.
- 4Press both dumbbells straight up and slightly inward until your arms are nearly fully extended overhead, stopping just short of locking out.
- 5Pause briefly at the top without letting the dumbbells clash together.
- 6Lower the dumbbells under control back to shoulder height, keeping your wrists stacked over your elbows.
- 7Complete your reps, then lower the dumbbells to your thighs and set them down safely.
Technik-Tipps
- Keep your wrists straight and stacked directly over your elbows so the load travels through your forearms, not your joints.
- Press in a slight arc so the dumbbells finish over the crown of your head, keeping the weight balanced over your shoulders.
- Keep your ribs down and core braced to avoid arching your lower back off the pad as you drive overhead.
- Start lighter than you would on a barbell press — controlling two independent dumbbells demands more stability.
Häufige Fehler
- Arching the lower back and turning the movement into an incline press, which shifts tension to the chest and strains the spine.
- Flaring the elbows far behind the body at the bottom, which overstretches the shoulder and raises injury risk.
- Clashing the dumbbells together at the top, which breaks tension on the front deltoids and can pinch your fingers.
- Using too much weight and shrugging the shoulders up to the ears, which loads the traps instead of the deltoids.
Häufig gestellte Fragen
What muscles does the dumbbell seated shoulder press work?
It primarily works the front deltoids, with the side deltoids, upper chest (clavicular head), triceps, and serratus anterior assisting as synergists.
Is the dumbbell seated shoulder press good for beginners?
Yes. The backrest stabilizes your torso so you can focus on pressing technique, and dumbbells let each arm work independently to even out strength imbalances. Start light and add weight as your control improves.
Seated vs standing dumbbell shoulder press — what's the difference?
The seated version with a backrest removes leg and core drive, isolating the shoulders more and limiting cheating. The standing version recruits more of the body for stability but usually lets you press a bit less weight strictly.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps works well for shoulder size and strength. Pick a weight that makes the last couple of reps challenging while keeping your form strict.
