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Visual demonstration of the Dumbbell Bench Seated Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Bench Seated Press

3 steps Updated 29/08/2026

Dumbbell Bench Seated Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.

Step by step

How to perform it

  1. Sit on a flat bench, holding a dumbbell in each hand at shoulder height, palms facing forward.
  2. Press the dumbbells upward until your arms are fully extended, ensuring your wrists remain straight and aligned with your forearms.
  3. Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Bench Seated Press

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