The seated dumbbell shoulder press is a great move for building upper body strength in the arms and shoulders.
Here’s how to do it.
Enter the seated dumbbell shoulder press, a great move for buildingupper body strengthin the arms and shoulders.
The move specifically targets and strengthens all of the muscles around the shoulder complex.
Each deltoid has three distinct parts, all of which are worked during a seated dumbbell shoulder press.
Want to try it?
professional trainer and performance coach for the Villanova University men’s basketball program
Heres a step-by-step, courtesy of Shackleton.
Begin seated on a bench with your feet directly under your knees and back flat against the pad.
The heads of the dumbbells should be slightly touching the outside of your shoulders.
You also want to keep your elbows lined up under the dumbbells before you begin to push.
You want the force to be directed right up into the dumbbells.
Its Amazing How Its All Connected.
From the starting position, take a deep breath in through the nose.
Push the dumbbells straight up overhead on the exhale.
When you finish the press, your biceps should be in line with your ears.
professional trainer and performance coach for the Villanova University men’s basketball program
Hold the dumbbells overhead for 1-2 seconds.
Bring the dumbbells down to the starting position under control for a 3-4 second eccentric muscle contraction.
This will protect the shoulder joint and let the shoulder stabilizers do their job, he says.
(It also requires slightly less core strength than a standing dumbbell shoulder press.)
However, if you have a pre-existing shoulder injury, you dont want to do this move.
Check to see how far you could extend.
Work with a trainer on a mobility fitness program to progress and strengthen the shoulder area first.
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