라이브러리로시작 
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운동 라이브러리
Dumbbell Bench Seated Press
A dumbbell overhead press performed seated on a flat bench without back support, building delt strength while the trunk must stabilize the load itself.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두코어상부 승모근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Sit on the end of a flat bench with feet planted wide for a stable base.
- 02Bring the dumbbells to shoulder height with palms facing forward or slightly turned in.
- 03Sit tall with the ribs stacked over the pelvis and the trunk braced.
- 04Keep the wrists stacked under the bells before the first rep.
수행
- 01Brace and press both dumbbells overhead in a slight arc.
- 02Lock the elbows out with the bells over the shoulders and ears.
- 03Lower under control back to shoulder height.
- 04Re-brace between reps; there is no back pad to lean on.
체크포인트
- -Torso stays vertical without a growing lower back arch.
- -Bells travel up and slightly in, finishing over the shoulders.
- -Feet stay planted and share the stabilizing work.
- -Shoulders stay down at lockout instead of shrugging hard.
흔한 실수
- -Leaning back and turning the press into an incline press.
- -Loading heavier than the unsupported trunk can stabilize.
- -Stopping the bells above the forehead instead of reaching lockout.
- -Kicking the legs to generate momentum from the bench.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with moderate load.
- -Expect to press less than on a back-supported bench; the trunk is the limiter.
- -Use the supported version when chasing maximal delt loading.