How to Do Dumbbell Bench Seated Press

Dumbbell Bench Seated Press is a shoulders exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bench Seated Press

  1. 01Sit on a bench with the back support at a 90 degree angle.
  2. 02Hold a dumbbell in each hand at shoulder height with palms facing forward.
  3. 03Press the weights upward until your arms are fully extended overhead.
  4. 04Lower the dumbbells under control until they reach ear level.
  5. 05Keep your chest lifted and avoid arching your lower back away from the bench.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bench Seated Press

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the dumbbells slightly in front of your shoulders in the scapular plane to protect the rotator cuff.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bench Seated Press questions

What muscles does Dumbbell Bench Seated Press work?

Dumbbell Bench Seated Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Bench Seated Press correctly?

Sit on a bench with the back support at a 90 degree angle. Hold a dumbbell in each hand at shoulder height with palms facing forward. Press the weights upward until your arms are fully extended overhead. Lower the dumbbells under control until they reach ear level. Keep your chest lifted and avoid arching your lower back away from the bench.

What is the A90 coach tip for Dumbbell Bench Seated Press?

Keep the dumbbells slightly in front of your shoulders in the scapular plane to protect the rotator cuff.

Is Dumbbell Bench Seated Press suitable for beginners?

Dumbbell Bench Seated Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bench Seated Press?

Dumbbell Bench Seated Press uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell bench seated press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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