Dumbbell Seated Shoulder Press

กล้ามเนื้อเป้าหมาย

กล้ามเนื้อหลัก:

Shoulders

กล้ามเนื้อรอง:

Triceps

Upper Back

อุปกรณ์ที่ต้องใช้

Bench

Dumbbell

ประเภทท่าออกกำลังกาย

น้ำหนักและจำนวนครั้ง

วิธีการทำ

Sit upright on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back to shoulder level in a controlled motion. Keep your core engaged and avoid arching your back throughout the exercise.

คำแนะนำทีละขั้นตอน

Sit on a bench with back support, ensuring your feet are flat on the ground and your back is straight.
Hold a dumbbell in each hand with a firm grip, positioning them at shoulder height. Your palms should face forward, and your elbows should be bent at a 90-degree angle.
Engage your core to stabilize your body and prevent arching your back during the movement.
Press the dumbbells upward in a controlled motion until your arms are fully extended above your head. Avoid locking your elbows at the top.
Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the descent.
Repeat the movement for the desired number of repetitions.

ท่าทดแทน

Dumbbell Arnold Press

Shoulders

Bench • Dumbbell

Dumbbell Seated Alternate Press

Shoulders

Bench • Dumbbell

Seated Barbell Overhead Press

Shoulders

Bench • Barbell

Kettlebell Seated Two-Arm Military Press

Shoulders

Bench • Kettlebell

คำถามที่พบบ่อย

What muscles does the Dumbbell Seated Shoulder Press work?: The Dumbbell Seated Shoulder Press primarily targets the deltoid muscles in your shoulders. It also engages your triceps during the pressing motion and your upper back muscles to help stabilize the weight.
Do I need a bench for the Dumbbell Seated Shoulder Press, or can I do it without one?: A bench with back support is ideal for proper form and reduced strain on your lower back. However, you can perform it seated on a sturdy chair or even standing, though standing engages more core muscles for stability.
Is the Dumbbell Seated Shoulder Press suitable for beginners?: Yes, beginners can perform this exercise with light weights to learn proper technique and build strength gradually. Start with controlled movements and focus on maintaining a straight back and engaged core throughout the press.
What are common mistakes to avoid when doing the Dumbbell Seated Shoulder Press?: Common mistakes include arching your lower back, locking your elbows at the top, and using weights that are too heavy. Avoid rushing the movement and ensure each rep is controlled to protect your shoulders and spine.
How many sets and reps should I do for the Dumbbell Seated Shoulder Press?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. Beginners may start with 2–3 sets of 10–12 reps focusing on form before increasing load.
What safety tips should I follow for the Dumbbell Seated Shoulder Press?: Use a weight you can press without straining, keep your core engaged, and avoid excessive leaning backward. Warm up your shoulders and arms before lifting, and have a spotter if you’re lifting heavier loads.
Are there variations of the Dumbbell Seated Shoulder Press I can try?: You can try a neutral grip press to reduce shoulder strain, a single-arm press for unilateral strength, or perform the exercise standing to engage more core muscles. Resistance bands can also be used as an alternative for home workouts.

วิธีการทำ

คำแนะนำทีละขั้นตอน

Sit on a bench with back support, ensuring your feet are flat on the ground and your back is straight.

Hold a dumbbell in each hand with a firm grip, positioning them at shoulder height. Your palms should face forward, and your elbows should be bent at a 90-degree angle.

Engage your core to stabilize your body and prevent arching your back during the movement.

Press the dumbbells upward in a controlled motion until your arms are fully extended above your head. Avoid locking your elbows at the top.

Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the descent.

Repeat the movement for the desired number of repetitions.

คำถามที่พบบ่อย

What muscles does the Dumbbell Seated Shoulder Press work?

The Dumbbell Seated Shoulder Press primarily targets the deltoid muscles in your shoulders. It also engages your triceps during the pressing motion and your upper back muscles to help stabilize the weight.

Do I need a bench for the Dumbbell Seated Shoulder Press, or can I do it without one?

A bench with back support is ideal for proper form and reduced strain on your lower back. However, you can perform it seated on a sturdy chair or even standing, though standing engages more core muscles for stability.

Is the Dumbbell Seated Shoulder Press suitable for beginners?

Yes, beginners can perform this exercise with light weights to learn proper technique and build strength gradually. Start with controlled movements and focus on maintaining a straight back and engaged core throughout the press.

What are common mistakes to avoid when doing the Dumbbell Seated Shoulder Press?

Common mistakes include arching your lower back, locking your elbows at the top, and using weights that are too heavy. Avoid rushing the movement and ensure each rep is controlled to protect your shoulders and spine.

How many sets and reps should I do for the Dumbbell Seated Shoulder Press?

For general strength and muscle building, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. Beginners may start with 2–3 sets of 10–12 reps focusing on form before increasing load.

What safety tips should I follow for the Dumbbell Seated Shoulder Press?

Use a weight you can press without straining, keep your core engaged, and avoid excessive leaning backward. Warm up your shoulders and arms before lifting, and have a spotter if you’re lifting heavier loads.

Are there variations of the Dumbbell Seated Shoulder Press I can try?

You can try a neutral grip press to reduce shoulder strain, a single-arm press for unilateral strength, or perform the exercise standing to engage more core muscles. Resistance bands can also be used as an alternative for home workouts.