The Dumbbell Seated Overhead Press is a beginner-friendly dumbbell strength exercise that targets the shoulders, with the shoulders and triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesShoulders, Triceps
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Seated Overhead Press
Sit on a bench with back support and a dumbbell in each hand resting on top of your thighs.
Kick the dumbbells up to shoulder height with palms facing forward and elbows bent at about 90 degrees.
Brace your core, plant your feet, and press your back firmly against the bench pad.
Press both dumbbells up and slightly inward until your arms reach near-lockout with the bells nearly touching.
Lower the dumbbells under control to the starting position with elbows tracking down beside your ribs.
Pause briefly at the bottom, reset your breath, and repeat for the prescribed number of reps.
02 The payoff
Why it earns its spot
Builds front and side-shoulder size with triceps support.
Trains the vertical push pattern without lower-back load.
Improves overhead pressing strength for sport and lifting.
03 Don't do this
Common mistakes
Arching the lower back off the bench to push more weight, which loads the spine instead of the shoulders.
Flaring the elbows straight out to the sides, which strains the front shoulders and shortens the press.
Cutting the range short by stopping well below lockout, missing the top portion of the lift.
Banging the dumbbells together at the top, which jolts the wrists and wastes pressing tension.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Seated Overhead Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
