Overview of the Seated Dumbbell Press
One of the most important exercises for developing a perfectly balanced physique and baseline strength is the overhead press.
When exercising with dumbbells instead of a barbell the person can equally strengthen either side of the muscle.
Workouts including the shoulders push upper body and entire body might incorporate this exercise.
How to Do a Seated Dumbbell Press
- Decide on the desired weight from the rack and set up an adjustable angle bench to 90 degrees.
- With your hands pointing inward use a neutral grip to pick lift the dumbbells off the ground. Sit on the bench with the dumbbell ends resting on your knees.
- Place each dumbbell in its proper position by kicking your knees up one at a time in a safe and controlled manner.
- Turn your palms so they are facing forward after you have the dumbbells in place.
- Inhale deeply then engage your deltoids and extend your elbows to press the weights above.
- Return the dumbbells to the beginning position slowly lowering them so that the arms are about 90 degrees or slightly lower depending on the length of your limbs.
- Continue till the desired number of times.
Tips for Seated Dumbbell Presses
- For the entire exercise keep your back flat against the pad.
- Keep the head from jutting forward too much.
- Exhale as you press the bicep toward the ear.
- Seek treatment for a deficiency in shoulder flexion or thoracic spine extension if you feel any strain in your traps or neck throughout the exercise.
- To help maintain tension in the shoulders keep the elbows slightly bent at the top and avoid locking them out completely.
- If you are unable to fully extend your elbows overhead, it could be a sign of weak scapular upward rotation which limits shoulder mobility.
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