Shoulder Press (Dumbbell)

With this shoulder press you press two dumbbells above your head from shoulder height. Your shoulders and triceps work together to lift the weights.

Also known as: Shoulder Press (Dumbbell).

Seated dumbbell press.

How to perform this exercise

Sit on a bench with a nearly upright backrest, holding dumbbells beside the shoulders.
Press the load overhead, allowing the shoulder blades to rotate while keeping ribs stacked over the pelvis.
Lower under control to the start. Avoid leg drive and excessive lower-back arching.

What are you paying attention to?

For the sitting version, use a stable bench with back support. Plant your feet, keep your wrists straight and press the weights up evenly. Then let them sink back in a controlled manner.

Common mistakes

Do not sit more and more hollow to get too heavy a weight above your head.
Keep the weights under control; an uneven or jerky movement is a reason to adjust the load.

Variants and your logbook

Sitting and standing pressing require different stabilization. Record which variant you are executing. A narrower, more neutral grip may feel different; choose a controllable movement and don't force a position.

Bench Press (Dumbbell)

Explanation by Vytrix · Updated on September 19, 2026.
Source for the movement: ACE — Seated Overhead Press. The logbook tips are our practical implementation. No external expert review published yet.