Shoulders Exercise · Dumbbell

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Dumbbell Bench Seated Press

Pressing from a seated bench takes the legs out of the equation entirely, isolating the shoulders and triceps without any lower-body drive to lean on. That removes a common cheat from standing presses, where a slight knee dip turns into extra momentum. It's a more honest test of pure shoulder pressing strength than most standing variations.

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Also known as: Db Bench Seated Press, Dumbell Bench Seated Press

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Bench Seated Press

1. Sit on a bench holding a dumbbell in each hand, resting them on your thighs.
2. Lean back and bring the dumbbells up to the sides of your chest, palms facing forward.
3. Press the dumbbells straight up until your arms are fully extended.
4. Hold briefly at the top, then slowly lower the dumbbells back down to the starting position.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Bench Seated Press mainly targets your Delts, with your Triceps helping support the movement, along with your Chest.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

FAQ

What muscles does the Dumbbell Bench Seated Press work?

The Dumbbell Bench Seated Press mainly works your delts. It also helps strengthen your triceps and chest. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Bench Seated Press?

You do the Dumbbell Bench Seated Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Bench Seated Press?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Bench Seated Press?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.