logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Shoulder Press With Dumbbells, seated

through 3 votes
synergists:TricepsMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle, TrapeziusMuscle
required:Bench or Seat, Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (17)
Starting PositionExecution

Starting Position

  • grasp two dumbbells with over hand grip
  • sit down onto a solid chair or a weight bench
  • you can lean your back against the back rest to make the position more stable, if the back rest is adjusted to 80-90 degrees
  • avoid a hollow-back, the bottom is right next to the back rest
  • keep your back straight
  • the feet are placed a bit apart on the ground
  • bring the weights in the height of your ears
  • the elbow joints are angled and point outwards
  • the palms of the hands point forwards

Correct Execution

  • push the weights up until they are placed above your head
  • do not let the weights touch each other, otherwise the tension gets lost
  • do not push through the elbow joints fully
  • always hold the hands in extension to the forearms
  • your sight is set forwards
  • afterwards, let the dumbbells sink down again slowly, until your upper arms are in shoulder-height
  • repeat the exercise several times for an effective shoulder workout