How to Do
How to Do Seated Dumbbell Military Press
Each seated dumbbell military press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this seated dumbbell military press.
Beginning
Beginning Seated Overhead Dumbbell Press
Once you've mastered doing the shoulder press with the barbell, you can increase the exercises intensity using dumbbells DB's. Instead of un-racking the bar, you'll have to bring the DBs up to shoulder height to get into the start position. You'll be working each shoulder independently, and the exercise will require more coordination. Your core will have to work harder to keep your torso stable.
Movement
Seated Overhead Dumbbell Press Movement
1. Sit on the bench with your feet planted on the ground. They should be about shoulder-width apart to provide better stability.
2. Tighten your abdominal muscles to support your torso and spine.
3. Grab the bar which should be racked above and slightly in front of your head. Your hands should be slightly wider than shoulder width apart.
4. Press up gently so that your elbows are fully extended, and un-rack the bar. Pull your shoulder blades back and down, then slowly lower the bar to your upper chest.
5. Slowly extend and straighten your elbows to push the bar back up. Repeat for the required number of repetitions.
6. In both the lifting and lowering phase, the barbell should be travelling in a straight vertical line down. Be careful not to arch your back on either the lifting or lowering phase.
Benefits
Seated Overhead Dumbbell Press Benefits
Perform this exercise at home or in the gym.
This is a highly effective exercise for building up strength in the shoulder muscles. In addition, you'll be working the back of your arms and triceps.
You'll also activate your core muscles to hold your body steady when you raise the weight over your head.
Exercise Aliases
Seated Military Barbell Press, How to Do a Shoulder Press, Machine Shoulder Military Press, How to Workout Your Shoulders With Dumbbells.
