Dumbbell Seated Shoulder Press (Parallel Grip)

Setup

1. 01Set the bench upright and sit with your back supported.
2. 02Bring the dumbbells to shoulder height with palms facing each other, elbows pointing forward.
3. 03Plant the feet and brace the trunk with ribs down.
4. 04Keep the dumbbells close to the front of the shoulders to start.

Execution

1. 01Press both dumbbells straight up, keeping the palms facing each other throughout.
2. 02Lock out with the weights over the shoulders, arms fully extended.
3. 03Lower under control back to shoulder height with elbows tracking forward.
4. 04Maintain the neutral grip for the entire set.

Checkpoints

• -Palms stay facing each other from bottom to lockout.
• -Elbows point forward and stay under the dumbbells, not flared to the sides.
• -Low back stays on the pad without excessive arch.
• -Bar path of each dumbbell is close to vertical.

Common mistakes

• -Letting the grip rotate to palms-forward halfway up.
• -Pressing the dumbbells out wide instead of straight up.
• -Cutting depth to avoid the harder bottom position.
• -Overarching to bring the chest into the press.