How to do the SEATED DUMBBELL SHOULDER PRESS! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the seated dumbbell shoulder press, also known as the seated dumbbell overhead press or seated dumbbell military press.

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CC: This exercise is gonna target your deltoids, with emphasis on the front and medial head.

To initiate the setup, adjust the bench so that the incline is just short of 90 degrees, and place the dumbbells in front. Then hover over the seat of the bench and place your feet just outside and behind the dumbbells. From here, bend over and grab the weight firmly in the palms of your hands with your thumbs wrapped around, and lift them comfortably onto your knees as you sit back onto the bench placing your glutes directly in contact with the crease. Then, straighten out your back, and hoist the dumbbells up one at a time by kicking up your knee. Keep the weight close to your body and tilt your elbows outwards until the dumbbells are just in front and above your shoulders. Then, depress your shoulder blades, contract your abs, and adjust your feet into a comfortable position before planting them firmly into the ground.

The starting position should look something like this where your chest is up, your elbows are angled slightly forward, your entire back is in contact with the bench, your forearms are vertical, and your eyes are pointed directly forward. From the front, the dumbbells should be straight and your elbows should be angled down, but from the side, both should be tilted forward in the same direction.

From here, begin the ascent by pressing the dumbbells straight up directly over your shoulders, while keeping your back straight, your head against the bench, and your elbows tucked in. Keep your forearms vertical and the weight directly over your wrists, and really feel the contraction in your shoulders as you press the weight up. Avoid letting the dumbbells touch, and fully extend your arms at the top without locking your elbows, so that your arms are vertical and the weight is directly above.

From here, begin the descent by controlling the dumbbells straight down directly over your shoulders. Again, keep your back straight, your head against the bench, and your elbows angled forward, as well as your forearms vertical and the weight directly over your wrists, and lower the dumbbells down until they’re just above your shoulders and your elbows are slightly angled towards the ground.

Some things to avoid are pressing the dumbbells in rather than up, flaring your elbows out, pushing the weight forward, arching your lower back, and flexing your neck to push your head against the bench. Instead keep your spine neutral, your elbows tucked in, and control the weight straight up and down directly over your shoulders.

To incorporate this into your routine, choose a moderately heavy weight for 3-4 sets of anywhere from 8-15 reps.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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