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Shoulders · Dumbbell · Beginner

How to do Dumbbell Bench Seated Press

The dumbbell bench seated press is a strength exercise targeting the deltoid muscles of the shoulders, with secondary emphasis on the triceps and chest. It is performed seated on a bench, pressing dumbbells overhead in a controlled manner.

Dumbbell Bench Seated Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Chest
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Bench Seated Press, step by step

  1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Bench Seated Press works your shoulders as the main mover, with help from your triceps and chest.

Track Dumbbell Bench Seated Press in SPLYT

Dumbbell Bench Seated Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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