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Shoulders · Dumbbell
Dumbbell Bench Seated Press
Dumbbell Bench Seated Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell and a bench. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Bench Seated Press
- Sit on a flat bench, holding a dumbbell in each hand at shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended, ensuring your wrists remain straight and aligned with your forearms.
- Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
Form tips
- Ensure your elbows do not flare out excessively; keep them slightly in front of your body.
- Avoid arching your lower back; keep your core engaged and back pressed against the bench.
- Breathe out as you press the dumbbells upward and breathe in as you lower them back down.
Dumbbell Bench Seated Press alternatives
More delts exercises
Dumbbell Bench Seated Press FAQ
What muscles does Dumbbell Bench Seated Press work?
Dumbbell Bench Seated Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Bench Seated Press?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Bench Seated Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bench Seated Press good for beginners?
Yes. Dumbbell Bench Seated Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Bench Seated Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Bench Seated Press?
Other exercises for the delts include Barbell Seated Overhead Press, Barbell Seated Military Press, Band Seated Shoulder Press and Seated Shoulder Press Barbell.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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