Dumbbell Bench Seated Press

Setup

1. 01Sit on the end of a flat bench with feet planted wide for a stable base.
2. 02Bring the dumbbells to shoulder height with palms facing forward or slightly turned in.
3. 03Sit tall with the ribs stacked over the pelvis and the trunk braced.
4. 04Keep the wrists stacked under the bells before the first rep.

Execution

1. 01Brace and press both dumbbells overhead in a slight arc.
2. 02Lock the elbows out with the bells over the shoulders and ears.
3. 03Lower under control back to shoulder height.
4. 04Re-brace between reps; there is no back pad to lean on.

Checkpoints

• -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.

Common mistakes

• -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.