# Seated Overhead Press (Dumbbell)

> The seated dumbbell overhead press is a shoulder press on an upright bench that trains your front delts and triceps.

Page: https://fitnessie.app/exercises/dumbbell-seated-shoulder-press/
Type: Dumbbell · Push
Demo video: https://fitnessie.app/demos/seated-overhead-press-dumbbell/946ff0e2676e5a21.mp4

## How to do it

1. Sit on an upright bench with your back, head and glutes against the pad and your feet planted.
2. Hold a dumbbell at shoulder height in each hand, palms forward.
3. Press both dumbbells up and slightly inward until your arms are straight.
4. Finish with your hands over your shoulders.
5. Lower with control back to shoulder height.

## Key cues

- Back stays on the pad
- Elbows under the dumbbells
- Hands over your shoulders at the top
- Press both dumbbells together

## Common mistakes

- Arching your back off the pad
- Letting your wrists bend back under the weight
- Pressing one dumbbell ahead of the other
- Stopping short of full extension

## Muscles worked

- Primary: Front delts
- Secondary: Triceps and side delts

## Equipment

Dumbbells and upright bench.

## References

- [ACE: Seated Overhead Press](https://www.acefitness.org/resources/everyone/exercise-library/45/seated-overhead-press/)
- [BarBend: Dumbbell Shoulder Press](https://barbend.com/dumbbell-shoulder-press/)
- [StrengthLog: Dumbbell Shoulder Press](https://www.strengthlog.com/dumbbell-shoulder-press/)