PlanWorkouts

Exercise 0290 · REF 3d7wHyd

Dumbbell Bench Seated Press exercise animation

Dumbbell Bench Seated Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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.

How to Do the Dumbbell Bench Seated Press

  1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Bench Seated Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Chest.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Bench Seated Press work?
The Dumbbell Bench Seated Press primarily targets the delts, with the triceps and chest assisting.
What equipment do I need for the Dumbbell Bench Seated Press?
The Dumbbell Bench Seated Press is done with a dumbbell.
What's a good alternative to the Dumbbell Bench Seated Press?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.