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dumbbell vertical push Activity intensity • Moderate
✓ knee safe
✓ lower back safe
✓ wrist safe
Seated Dumbbell Shoulder Press
Primary Muscles: anterior deltoid, lateral deltoid
Secondary Stabilisers: triceps, traps
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
120s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Set the bench upright (around 75 to 85 degrees) and kick the dumbbells up to shoulder height.
- Keep elbows slightly forward in the scapular plane (roughly 30 degrees ahead of your torso).
- Press the dumbbells overhead without clanging them together.
- Lower slowly until the dumbbell handles reach ear/chin level.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Machine Overhead Shoulder Press
machine • beginner • Rest 90s
Same movement pattern
Standing Barbell Overhead Press
barbell • intermediate • Rest 150s
Same movement pattern Easier setup
Seated Arnold Dumbbell Press
dumbbell • intermediate • Rest 90s