Dumbbell Seated Shoulder Press

1. Set an adjustable bench to a near-vertical position, around 80 to 90 degrees.
2. Sit with a dumbbell on each thigh, then kick them up one at a time to shoulder height as you lean back.
3. Position the dumbbells just outside your shoulders, palms facing forward and forearms vertical.
4. Press your back into the pad, plant your feet, and take a breath.
5. Drive both dumbbells up and slightly inward until your arms are extended overhead, exhaling through the press.
6. Avoid clanking the weights together at the top; stop with them a few centimetres apart.
7. Lower under control until the dumbbells return to shoulder level, elbows around 90 degrees, then repeat.

Common Mistakes

• Lowering too shallow: stopping well above the shoulders robs the delts of range; bring the dumbbells down until your elbows are at least level with your shoulders.
• Arching off the backrest: lifting the lower back off the pad to press bigger weights transfers stress to the spine; keep contact from hips to shoulders.
• Flaring wrists outward: letting the dumbbells tilt puts the wrists in a weak position; keep them stacked directly over the elbows.
• Jerking the weights up: heaving out of the bottom with a bounce hides the sticking point you are trying to strengthen; press smoothly from a dead position.