Seated Dumbell Shoulder Press

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Seated Dumbell Shoulder Press

Main Muscle Group: Deltoid, Anterior

Synergist  Muscle Group: Deltoid, Lateral Supraspinatus, Triceps Brachii Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations, Pectoralis Major, Clavicular

Form: Hold one dumbbell in each hand at shoulder heightusing a pronated grip, with the elbows pointed downward and to the sides. In this ready position, inhale. Exhale as you drive both dumbbells overhead in a slight arc until the elbows are fully extended. Keep the head upright and in a neutral position. At no time should you bend it forward. Do not crack them together and do not lock your elbows out (this will keep tension on the delts). Slowly lower the dumbbells to the starting position while inhaling. Repeat.

Tips: Keep your pinkies higher than your thumbs throughout the movement. This will mean tipping the dumbells slightly down and in towards your head as though pouring water on yourself. This will increase the tension in the deltoids.  

Description: The Seated Dumbbell Shoulder Press develops the entire shoulder muscle group. The dumbbells allow for a greater freedom of movement than the Barbell Shoulder Press. This greater freedom of movement also increases shoulder muscle activation and can also be very useful for people with shoulder injuries since the dumbells are far less stressful to the shoulder joint.


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