Seated Dumbbell Press
Reps10 times
Calories burned123 kcal
LevelMedium
Changing duration and load is available in our application
Holding a dumbbell in each hand, sit down on a bench. Raise the dumbbells up to shoulder level. Elbows are bent, directed to the sides, palms look forward. This will be your starting position. As you exhale, lift the dumbbells up. Hold the dumbbells in the up position for 1-2 seconds. Return the dumbbells to the starting position. If during the exercise your hands begin to “walk” (deviate from the correct trajectory), it is recommended to reduce the working weight. You can also try the bench press from a seated position.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Hold a dumbbell in each hand and sit on a bench.
02
Arm position
Raise the dumbbells to shoulder level: elbows bent and pointing out, palms facing forward.
03
Press
Exhale and press the dumbbells up.
04
Lockout
Pause at the top for 1–2 seconds.
05
Return
Return the dumbbells to the starting position.
06
Control
If your arms start to wobble, reduce the weight.
Variants
Beginner
Use light dumbbells and control your elbows.
Middle
Work with moderate weight and keep a pause at the top.
Professional
Increase weight and press without swinging your torso.
Which muscles are working
Shoulders and triceps
Benefits of the exercise
Strength
Builds shoulder and triceps strength.
Balance
Improves torso stability.
Simply
Helps you learn the overhead press.
Contraindications
Acute pain in the shoulders, neck or back.
Recent injuries to the shoulder or neck.
Medical prohibition of overhead training.
Recommendations
Back
Keep your back straight and do not arch.
Elbows
Do not flare your elbows too wide.
Weight
Reduce the weight if you lose control.
