Seated DB Overhead Press
EquipmentDumbbell, Bench
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Sit upright on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.
- Press the dumbbells directly upward until your arms are fully extended overhead and your biceps are beside your ears.
- Pause briefly at the top, then lower the dumbbells slowly and with control to the starting position.
- Keep your core braced and avoid arching your lower back throughout the movement.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Arching the lower back off the pad to finish reps, which turns the press into an incline press.
- Stopping the dumbbells at ear height, which cuts off the bottom of the press where the delts stretch.
- Banging the dumbbells together at the top, which shifts tension off the shoulders and risks losing control.
