Seated Dumbbell Shoulder Press
The shoulder-builder staple — the back support lets the delts work without the balancing tax.
Shoulders, TricepsDumbbells + BenchBeginner
Setup
- Bench upright, bells at shoulder height, forearms vertical.
- Feet planted, low back lightly against the pad.
How To Do It
- Press both bells overhead until arms lock out by the ears.
- Lower with control back to shoulder height — full range.
Breathing
Exhale pressing up.
Common Mistakes
- Stopping halfway down — shoulder height every rep.
- Flaring elbows straight out — keep them slightly forward.
Coach Sam's cue: Elbows under wrists, wrists under the ceiling.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.