Seated Neutral-Grip Dumbbell Shoulder Press
- Level
- Beginner
- Equipment
- Dumbbell, Adjustable Bench
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Front Delts Shoulders Side Delts Triceps Upper Chest Traps - Serratus
Back Chest
How to do it
- Set the bench back upright or one notch below vertical.
- Sit with your hips back against the pad and your feet flat and wider than hip width.
- Kick the dumbbells up from your thighs one at a time to shoulder height.
- Hold the dumbbells with your palms facing each other, elbows in front of your torso and forearms vertical.
- Press your upper back and head into the pad, take a breath and brace your trunk.
- Press both dumbbells straight up until your elbows are fully extended over your shoulders.
- Lower under control back to shoulder height, keeping your forearms vertical.
- Exhale near the top or after passing the sticking point, then repeat.
Common mistakes
- Arching the lower back off the pad.
- Flaring the elbows out to the sides.
- Stopping well above shoulder height on each rep.
- Clashing the dumbbells together or letting them drift forward at the top.
Safety
Kick the dumbbells up from your thighs and return them to your thighs at the end of the set instead of dropping them from shoulder height.
Use a spotter or leave reps in reserve when working near failure with heavy dumbbells.
Stop if you feel pinching or sharp pain in your shoulder.
Tips
- Keep your elbows slightly in front of your body.
- Stack your wrists directly over your elbows.
- Keep your ribs down and your back on the pad.
- Press up and slightly back so the weights finish over your shoulders.
Details
- Base movement
- Overhead press
- Load position
- Overhead
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Body support
- Shoulders secured under supports
