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Seated dumbbell press: features and correct technique

Published on: 21 September 2020
Seated dumbbell press: features and correct technique

In bodybuilding, one rule has long been established - if you want to have massive shoulders, then you need to do a dumbbell bench press. Such exercises as the military press, barbell row, and others, perfectly develop the total mass and strength of the shoulder girdle. 

Nevertheless, for a targeted load on the deltas, a dumbbell bench press is best suited. In this article, we will examine in detail the correct implementation and all the features of the dumbbell bench press, which will allow you to get truly impressive shoulders.

Shoulder press muscles worked, features and benefits

It is important to understand that despite the fact that this exercise is basic, it must be performed very slowly and under control. Its effectiveness will largely depend on this.

Also, this is the only way to achieve relative safety when working with large scales. If you can complete 3 sets of 20 kg or more dumbbells, you need to be doubly careful.

When working with this weight, you can get injured even when the dumbbells are taken from the floor, not to mention the cases when the arm "leads" to the side. When performing a bench press while sitting above, a large number of muscle fibers are involved. If you evaluate which muscles work during movement, then it is worth noting:

  • Deltoid (all three bundles);


  • Triceps;


  • Trapezoid.

It should be noted that, like other basic movements, the bench uses all three bundles of deltoid. And although the rear head receives less load, it is also involved in the work. This makes the exercise a priority not only for the deltas, but also for the entire shoulder girdle.

Often in bodybuilding, there is debate about what corner of the bench you need to set when lifting dumbbells. The back in some rooms does not rise to even 90 degrees and is slightly tilted back.

Most experts agree that despite the strict adherence to technology, a minimum slope is allowed. If at the same time all other technical features are observed. Doing movement with dumbbells has one important advantage over the barbell.

Firstly, more muscle is included in the work, and secondly, dumbbells provide more freedom of movement. This is not only useful for joints but also allows you to take into account any features (voluminous shoulders, long arms, etc.).

Seated shoulder press correct technique

Despite the simplicity, this exercise is one of the most complex techniques among all movements for the shoulder girdle. If you want to learn smth about bcaas weight loss visit fitgid fitness right now: oyu will get COMPLETE plan of PRO workouts!

That is why it is important to carefully monitor the performance technique and not progress in weight gain until the exercise is done perfectly. If you disassemble the equipment in as much detail as possible, then it is worth highlighting the following steps:

  • Sit on a bench, firmly rest your feet on the floor, place the dumbbells at shoulder level. You need to use a direct grip (palms looking forward). This is the starting position;
  • Raise both hands up, leaving a minimum deflection in the elbow at the highest point. Hands move in an arc through the sides;
  • Take a minimum pause at the top point and return the dumbbells to their original position.

Now we will analyze two types of variations of seated bench press. Each technique has its own differences, therefore it is better to use both, alternating them every day.

The classic embodiment, when the dumbbells are taken with a direct grip, that is, palms forward. While climbing up, the grip does not change. There is also an option with supination, which loads the deltoid bundles a little differently.

With this technique, in the initial position, the dumbbells are taken with a neutral grip (palms facing the head), and in the process of lifting the grip changes in a straight line. When lowering the dumbbells, the grip again changes to neutral.

Weight lifting
Weight lifting
It is very important to observe a number of rules that can make the bench press on the shoulders both very useful and ineffective when they are not followed.


  • The elbow should be strictly under the hand and “look” to the side. This indicates the correct position of the body and that the load will rest on the shoulders and other muscles properly;


  • The body should always be flat and located perpendicular to the floor (if the bench does not allow this, then you can do the exercise without a back);


  • At the top point, you need to pause for about 1 second;


  • Lifting dumbbells is carried out on exhalation, lowering the weight - on inspiration.

To change the load and variety, weights can also be used instead of dumbbells for exercise. This option is less convenient, but it will additionally load the forearm.


Try to perform a bench press in the first half of your shoulder workout when your muscles are not tired, but already well warmed up. After this, you can come to isolating movements to “finish off” each beam separately.

Also, if you put this exercise first in the workout, you must definitely perform a thorough warm-up and a couple of reps with minimal weight.

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