How to do the Dumbbell Bench Seated Press
Dumbbell Bench Seated Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Chest.
Dumbbell Bench Seated Press demonstration · © GymiaFit
Dumbbell Bench Seated Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Chest
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Bench Seated Press step by step
- 1Sit on a bench with a dumbbell in each hand, resting on your thighs.
- 2Lean back and position the dumbbells to the sides of your chest, palms facing forward.
- 3Press the dumbbells upward until your arms are fully extended.
- 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Bench Seated Press — questions
What muscles does the Dumbbell Bench Seated Press work?
The Dumbbell Bench Seated Press primarily targets the Delts. It also recruits the Triceps, Chest as secondary movers.
What equipment do I need for the Dumbbell Bench Seated Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Bench Seated Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Bench Seated Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Bench Seated Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.