dumbbell bench seated press: technique and muscles worked

Animated demonstration of dumbbell bench seated press

How to do this exercise

Step:1 Sit on a bench with a dumbbell in each hand, resting on your thighs.
Step:2 Lean back and position the dumbbells to the sides of your chest, palms facing forward.
Step:3 Press the dumbbells upward until your arms are fully extended.
Step:4 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Shoulders
Target muscle: Anterior deltoid
Secondary muscle: Triceps Forearms Lateral deltoid

Hypertrophy grade

Good7.5 / 10

Nemeo’s take

The seated dumbbell military press is one of the most effective fundamental exercises for building massive, powerful shoulders. When seated, you benefit from a stable base that takes momentum out of the legs, forcing the deltoids to produce all the pushing effort. It is the “big brother” of the body: it mainly uses the anterior deltoid and the lateral deltoid, while engaging the triceps and the top of the pectorals to finalize the extension. Performing it without support allows you to work the stabilizing muscles but prevents you from putting on too heavy loads, which lowers your score.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell bench seated press

How to do this exercise

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