Shoulders · Compound Exercise
Seated Dumbbell Press
The Seated Dumbbell Press is a compound exercise that primarily trains the Shoulders, with help from the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bench
Beginner
Muscles worked
Shoulders — primary
Triceps — assist
How to perform the Seated Dumbbell Press
1
Set up
Back flat against pad, dumbbells at ear height.
2
Execute
Press up, dumbbells meet just over the head.
3
Form check
Lower under control to the start position.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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