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All exercises

Dumbbell bench seated press

Beginner

Dumbbell bench seated press is a compound dumbbell exercise for the front delts, also working the triceps and chest.

What it works

Primary muscle

Front delts

Also works

TricepsChest

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on a bench with a dumbbell in each hand, resting on your thighs.
  2. 2Lean back and position the dumbbells to the sides of your chest, palms facing forward.
  3. 3Press the dumbbells upward until your arms are fully extended.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell seated alternate pressDumbbell
  • Dumbbell w-pressDumbbell
  • Dumbbell scott pressDumbbell
  • Dumbbell standing palms in pressDumbbell
  • Ez barbell anti gravity pressEZ bar
  • Dumbbell arnold pressDumbbell

Harder variations

  • Dumbbell standing one arm palm in pressDumbbell
  • Dumbbell alternate side pressDumbbell
  • Dumbbell arnold pressDumbbell
Logged today · 2 min restDumbbell bench seated press

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