Dumbbell Overhead Press Seated (Push Movement)
Primary Muscles
Shoulders, Triceps, Upper Chest, Core
Equipment
Dumbbells, Bench
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets 6-15 Reps
Coaching Cues
- Stand tall with your core braced and ribs down.
- Start with dumbbells at shoulder height, palms facing forward or slightly in.
- Press the dumbbells straight up, finishing with biceps near your ears.
- Keep your wrists stacked over elbows.
- Lower the dumbbells with control - don’t let them crash down.
- Avoid arching your lower back — squeeze glutes to stay stable.
Common Mistakes
- Overarching the lower back.
- Pressing forward instead of straight up.
- Flaring elbows too wide.
- Using momentum or leaning back.
- Letting wrists bend backward.
Modifications
- Seated Dumbbell Press (more stability)
- Neutral‑Grip Press (easier on shoulders)
- Single‑Arm Dumbbell Press (core challenge)
- Landmine Press (great for shoulder pain)