Dumbbell Seated Overhead Shoulder Press

Description:

The Dumbbell Seated Overhead Shoulder Press is a fundamental strength training exercise that primarily targets the shoulder muscles, including the anterior deltoids. It involves pressing dumbbells overhead while seated, making it an effective way to build shoulder strength and muscle.

Benefits:

Anterior Deltoid Development: Focuses on strengthening the anterior deltoid muscles, contributing to well-rounded shoulder development.
Shoulder Stability: Enhances shoulder stability, which is crucial for various upper body movements.
Improved Upper Body Strength: Helps build overall upper body strength, making it beneficial for athletes and fitness enthusiasts.

Profile:

Equipment:	Dumbbells, Bench
Type:	Strength
Level:	Intermediate to Advanced

Muscles Worked:

Muscles Worked

Deltoids (Anterior)

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

Step 1: Begin by sitting on a bench with back support, your feet flat on the floor, and a dumbbell in each hand resting on your thighs.
Step 2: Hold the dumbbells at shoulder height, palms facing forward, and elbows bent at a 90-degree angle.
Step 3: Press the dumbbells upward, extending your arms fully overhead until they nearly touch at the top.
Step 4: Hold the top position for a brief moment, engaging your shoulder muscles.
Step 5: Slowly lower the dumbbells back to the starting position, returning to the 90-degree elbow bend.
Step 6: Repeat for the desired number of repetitions.

Common Mistakes:

Arching the lower back during the lift.
Using momentum to lift the dumbbells, compromising proper form.
Not fully extending the arms at the top of the movement.

Variations:

Dumbbell Seated Single-Arm Overhead Press: Perform the exercise one arm at a time to focus on each shoulder independently.
Barbell Seated Overhead Shoulder Press: Use a barbell instead of dumbbells for a different training stimulus.

Additional Information:

The Dumbbell Seated Overhead Shoulder Press is a classic shoulder exercise that contributes to overall shoulder strength and development. It is a valuable addition to your upper body workout routine and can be customized to suit your fitness goals.