Seated Dumbbell Press — Overhead Press Alternative
The seated dumbbell press is performed sitting on an adjustable bench set to 85-90 degrees, pressing two dumbbells from shoulder height to overhead. The seated position eliminates lower body assistance, isolating the shoulders more than the standing barbell version. Each arm works independently, making it excellent for building balanced shoulder strength.
How to Perform
- Set a bench to 85-90 degrees. Sit with dumbbells resting on your thighs, then kick them up to shoulder height.
- Start with dumbbells at ear level, palms facing forward, elbows below the weights.
- Press both dumbbells overhead until your arms are fully extended, bringing them slightly together at the top.
- Lower under control to the starting position, stopping when your elbows reach roughly 90 degrees.
How It Compares to Overhead Press
The barbell overhead press is performed standing and allows heavier total weight due to the fixed bar and leg drive. The seated dumbbell press removes leg drive and core momentum, focusing the work purely on the shoulders. The independent arm action provides a greater range of motion and exposes strength differences between sides. Most bodybuilders prefer the dumbbell version for shoulder development, while strength athletes favor the barbell for raw pressing power.
Equipment & Muscles
- + Greater range of motion
- + Identifies strength imbalances
- + Natural pressing path
- + Seated stability helps focus
- - Requires two dumbbells
- - Harder to self-spot
- - Less total weight used