FitCi
Seated Dumbbell Shoulder Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on a bench with back support and rest your back against the pad, keeping your torso upright.
- Hold the dumbbells at shoulder level with your palms facing forward and your elbows out to the sides.
- Brace your core and press the dumbbells up overhead under control.
- Pause briefly at the top when your arms are nearly fully extended, without clanging the dumbbells together.
- Slowly lower the dumbbells back to shoulder level.
Coaching tip
Angle your elbows slightly forward and lower the dumbbells under control at the top without clanging them together.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Machine Shoulder Press, Cable Lateral Raise
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.