Dumbbell Seated Overhead Press

A seated dumbbell press that trains the front and side shoulders with triceps support — the seated answer to a standing overhead press.

Shoulders Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Front delts

Secondary

Triceps

Step by step

Sit on a bench with back support and a dumbbell in each hand resting on top of your thighs.
Kick the dumbbells up to shoulder height with palms facing forward and elbows bent at about 90 degrees.
Brace your core, plant your feet, and press your back firmly against the bench pad.
Press both dumbbells up and slightly inward until your arms reach near-lockout with the bells nearly touching.
Lower the dumbbells under control to the starting position with elbows tracking down beside your ribs.
Pause briefly at the bottom, reset your breath, and repeat for the prescribed number of reps.

Log your sets. After a few weeks you will see whether it is moving. Free.