Overhead press · Dumbbells
Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press is an overhead press for the shoulders and triceps, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Bench back almost upright
- Start with dumbbells at ear level
- Press up without arching your back
Sets and reps
How the 25 BindTrue programs that use it dose the Seated Dumbbell Shoulder Press:
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 60 s to 2.5 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Chest & shoulders: 4 × 8–10 · 5 days a week
- Action Heroine Upper strength: 3 × 8–10 · 4 days a week
- Lean & Shredded Upper A: 3 × 12 · 5 days a week
- Swimsuit Model Upper & posture: 3 × 10–12 · 4 days a week
- Cover Model Push: 3 × 8–10 · 5 days a week
- Glute Builder Upper: 3 × 8–12 · 4 days a week
- Sleeveless Season Full A: 3 × 8–12 · 3 days a week
- Lean & Toned Legs Press + Lunges: 3 × 10–12 · 3 days a week
- Hourglass Build Upper A: 3 × 8–12 · 4 days a week
- 6-Week Fresh Start Full Body B: 3 × 10–12 · 3 days a week
- Strong & Confident Hinge + Pull: 3 × 6–8 · 3 days a week
- V-Taper Builder Thickness: 3 × 8–12 · 4 days a week
- Six-Pack Reveal Upper A: 3 × 8–12 · 4 days a week
- Tree Trunk Legs Upper A: 3 × 8–12 · 4 days a week
- Five-Day Mass Builder Upper: 3 × 8–10 · 5 days a week
- Athlete Mode Hinge day: 3 × 6–10 · 3 days a week
- Home Iron Full Body B: 3 × 8–12 · 3 days a week
- Golden-Era Split Shoulders & arms: 4 × 6–10 · 6 days a week
- Push Pull Legs Push A: 3 × 8–10 · 6 days a week
- Push Pull Legs · 3 Days Push: 3 × 8–12 · 3 days a week
- Full Body 3×/Week Full body B: 3 × 8–10 · 3 days a week
- Upper/Lower 4-Day Upper A: 3 × 6–8 · 4 days a week
- Beginner Strength 12 Weeks Day B: 3 × 6–10 · 3 days a week
- Fat Loss + Muscle Upper A: 3 × 8–10 · 4 days a week
- Glutes & Tone Upper: 3 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.