Sitting Overhead Dumbbell Press
4 SETS - 12 REPETITIONS
1. Set Up:
Sit on a bench with back support, adjusting it to a comfortable upright position.
Hold a dumbbell in each hand at shoulder height, palms facing forward.
Your feet should be flat on the ground, shoulder-width apart.
2. Starting Position:
Maintain a neutral spine with your core engaged.
Your upper arms should be parallel to the ground, and your elbows should be bent at 90-degree angles.
3. Pressing Motion:
Inhale as you push the dumbbells upward by extending your elbows.
Push the dumbbells upward in a straight line.
4. Range of Motion:
Fully extend your arms, locking out your elbows at the top.
Ensure that the dumbbells are directly above your head.
5. Squeeze and Pause:
At the top of the movement, pause briefly and contract your shoulder muscles.
6. Lowering the Dumbbells:
Exhale as you lower the dumbbells back down to shoulder height with control.
7. Finish:
Once you’ve completed your set, carefully place the dumbbells back on your thighs and stand up if needed.
Tips for Proper Sitting Overhead Dumbbell Press Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Elbow Position: Keep your elbows slightly forward, not flaring out to the sides.
Breathing: Inhale as you press the dumbbells upward and exhale as you lower them.
Warm-Up: Perform a light warm-up before starting your seated overhead dumbbell press sets to prepare your shoulder muscles.
Variations: You can perform this exercise standing or using a barbell, depending on your preference and equipment availability.