Overhead Shoulder Stretch

Seated Dumbbell Shoulder Press is a classic shoulder exercise that strengthens the shoulder muscles, especially the front and middle deltoids . By sitting during the exercise, you can focus on shoulder strength without overloading the lower back. This exercise is ideal for building strong, stable shoulder muscles.

Correct Execution and Technique

Follow these steps to perform the Seated Dumbbell Shoulder Press correctly:

  1. Starting position: Sit on a bench with back support, and hold a dumbbell in each hand. Place the dumbbells at shoulder height with your palms facing forward and your elbows bent.
  2. Execution: Press the dumbbells straight up above the head, straighten the arms without locking the elbows. Focus on pushing the weights up using your shoulder muscles.
  3. Lowering phase: Slowly lower the dumbbells back to shoulder height with control.
  4. Breathing technique: Breathe in when you lower the dumbbells, and breathe out when you push them up.

Common Errors

Here are some common mistakes to avoid during the Seated Dumbbell Shoulder Press:

  • Sway in the back: Sway too much in the lower back can lead to strain. Make sure to keep the core activated and the lower back stable against the spine.
  • Excessive weight: Using too heavy weights can reduce control and lead to poor technique. Choose a weight that allows you to perform the exercise with full control.
  • Not full range of motion: Make sure to lower the dumbbells all the way down to shoulder height before pushing them back up.

Modifications and Variants

Adapt this exercise to your level and needs:

  • Beginner variation: Use lighter dumbbells and focus on mastering the technique before increasing the weight.
  • Arnold Press: Start with your palms facing you, and rotate the dumbbells outward as you press them up. This variation activates both the anterior and middle deltoids.
  • Standing Shoulder Press: If you want to challenge your core further, you can perform the exercise standing for increased stability training.

Repetitions and Sets

For strength and muscle growth, aim for 3 sets of 8-12 repetitions . Choose a weight that challenges you while maintaining proper technique throughout the exercise.

Breathing technique

For the best possible control and strength during the Seated Dumbbell Shoulder Press, inhale as you lower the dumbbells, and exhale as you press them up. This provides stability and better activation of the core muscles.

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