Dumbbell Military Press
Seated dumbbells pressed vertically with palms facing forward
- Level
- Intermediate
- Equipment
- Dumbbell, Bench
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Shoulders Triceps Upper Chest Chest
How to do it
- Sit on a bench with back support holding a dumbbell in each hand at shoulder height.
- Rotate your palms forward so they face away from your body.
- Press the weights straight up until your arms are fully extended overhead.
- Pause briefly at the top without locking your elbows aggressively.
- Lower the dumbbells slowly back to the starting shoulder position.
Common mistakes
- Flaring elbows too wide instead of keeping them slightly tucked.
- Using leg drive to heave the weight up.
- Hyperextending the lower spine to gain extra height.
Safety
Avoid locking elbows forcefully at the top to protect joint integrity.
Do not arch the lower back excessively under heavy load.
At the end of the set, lower the dumbbells to your thighs under control instead of dropping them.
Tips
- Keep your core braced to prevent arching your lower back.
- Drive through the mid-foot if performing standing or keep feet flat if seated.
- Ensure the dumbbells move in a straight vertical line.
Details
- Base movement
- Overhead press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Seated
- Body support
- Against a wall
