How To Do Seated Dumbbell Shoulder Press – Variation & Their Alternatives

Deadlift | Cardio | Triceps | Chest | Rhomboid | Glutes

There is no doubt that the seated dumbbell shoulder press is one of the most effective exercises for targeting the shoulder muscles, especially the deltoids. Not only does it strengthen the shoulders, but it also engages the core and stabilizer muscles. Due to its versatility, this exercise can be performed both seated and standing, making it accessible to people of varying fitness levels.

How to do seated dumbbell shoulder press :

1. As you stand, hold two dumbbells at shoulder level, palms facing forward, with your feet shoulder width apart.
2. While performing the movement, keep a neutral spine and engage your core muscles.
3. As you breathe in, extend your arms fully and press the dumbbells overhead.
4. It is important not to arch your back or lean backward while doing the press.
5. Exhale as you complete the movement, and pause for a few seconds.
6. As you lower the dumbbells back to the starting position, keep the weight under control.

The following tips will help you :

• It is important to maintain proper form in order to avoid injury and maximize muscle engagement.
• Inhale during the effort phase and exhale during the lowering phase.
• Start with a weight that lets you complete the desired number of repetitions with good form when performing the Dumbbell Shoulder Press.
• The weights should not be lifted with momentum or by overarching your back.

Seated dumbbell shoulder press muscles worked

During seated dumbbell shoulder presses, the following muscles are primarily engaged:

1. Deltoids (Shoulders):
   • Anterior Deltoid (Front Shoulder)
   • Lateral Deltoid (Side Shoulder)
   • Posterior Deltoid (Rear Shoulder)
2. Trapezius (Upper Back)
3. Triceps Brachii (Back of the Arms)

In the seated variation of the dumbbell shoulder press, the following stabilizer muscles are also engaged:

• Serratus Anterior (Sides of the Chest)
• Rotator Cuff Muscles (Shoulder Stabilizers)
• Core Muscles (Abdominals and Lower Back)

Sitting in a seated position stabilizes the core and lower body, allowing greater attention and isolation of the shoulder and arm muscles. It’s important, however, to maintain proper posture and engage the core to prevent excessive back arching.

Whats a good dumbbell shoulder press weight ?

It is important to consider your fitness level, strength, and goals when choosing a dumbbell shoulder press weight. The following guidelines can help you choose an appropriate weight:

1. As a beginner:
   • Start with a lighter weight for beginners or those new to the exercise, such as five to ten pounds (2.5 to five kilograms) for women and ten to fifteen pounds (4.5-7 kilograms) for men.
   • Prior to increasing weights, focus on learning proper form and technique.
2. Intermediate level:
   • Those with some experience should aim for a weight that allows them to complete 8-12 repetitions with good form.
   • Weights for women may range from 10-20 pounds (5-10 kg), while weights for men may range from 20-35 pounds (9-16 kg).
3. Advanced level:
   • Choose a weight that offers a challenge in the range of 6-8 repetitions if you are an advanced individual or have specific strength goals.
   • Men may use weights up to 35-50 pounds (16-23 kg), and women can use weights up to 20-30 pounds (9-14 kg).

The weight you choose should be one that allows you to maintain proper form throughout the entire set. Increasing the weight gradually will keep your muscles challenged as you gain strength.

You may need to adjust your weight based on several factors including muscular strength and body composition, as well as your exercise goals. Whenever possible, it’s best to begin with a lighter weight and then gradually increase it as you become more comfortable.

Difference between dumbbell or barbell shoulder press

Whether you choose the dumbbell shoulder press or barbell shoulder press for shoulder development, both exercises offer unique advantages. As a comparison, here are the following:

Shoulder press with dumbbells:

• Since each arm must move independently, there is a greater range of motion and a greater activation of stabilizer muscles.
• Prevents muscle imbalances between the left and right sides by promoting better muscle balance.
• The path of the pressing motion can be adjusted slightly, providing more freedom of movement.
• Since weights are not fixed to a barbell, this exercise requires more core engagement and stability.
• Variations are available for different muscle emphasis, whether done seated or standing.

The barbell shoulder press consists of the following movements:

• For pure strength and muscle mass gains, this is a better option since it allows for heavier loading.
• Because the barbell is fixed, it allows for a more stable, controlled movement.
• Promotes proper form by maintaining higher levels of overall body tension.
• The standing variation typically allows heavier weights because it can be performed either seated or standing.
• This may be a good choice for advanced lifters or people who have specific strength goals to achieve.
• Your individual goals, preferences, and experience level will determine whether you should use dumbbells or barbells for the shoulder press. The exercises can both be effective for developing shoulder strength and size when performed properly and with progressive overload.

Both variations offer complementary benefits to lifters, which is why many include them in their training routines. You can prevent muscular imbalances by alternately performing these two exercises for a well-rounded shoulder development program.

How many sets and reps for dumbbell shoulder press ?

It depends on your fitness level, goals, and desired training intensity to determine how many sets and repetitions you should perform for the dumbbell shoulder press. As a general guideline, consider the following:

1. Strengthen and develop muscles by following these steps:
   • 3-4 sets of 8-12 repetitions are recommended.
   • In this rep range, you’ll build strength as well as hypertrophy (muscle growth).
2. If you want to increase muscle hypertrophy (growth), focus on:
   • 3-5 sets of 10-15 repetitions you can perform.
   • With moderate weight and higher rep range, muscular endurance and metabolic stress are increased, which promotes muscle growth.
3. The following steps will help you achieve maximum strength and power:
   • The exercise should be performed four to six times.
   • Strength and power are best developed with lower reps and heavier weights.
4. Endurance training for muscles:
   • It is recommended to perform 2-3 sets of 15-20 repetitions per set.
   • Using lighter weights and higher rep ranges can improve muscular endurance and help with conditioning.

You should adjust the specific number of sets and repetitions based on your experience level, recovery capacity, and overall training volume. For beginners, fewer sets may be sufficient and they should work their way up slowly, while for advanced lifters, a higher volume may be needed to continue progressing.

Additionally, it’s recommended to incorporate progressive overload to increase strength and muscle gain by gradually increasing weight, sets, or repetitions.

Avoid overtraining or injury by paying attention to your body, resting and recovering between workouts, and adjusting the volume and intensity accordingly.