OVerhead Dumbbell Press (seated)
The Overhead Dumbbell Press is a simple enough exercise that most beginners can perform it correctly and yet it is such a high quality exercise that it will continue to deliver excellent results to even the strongest and most experienced bodyweight strength adherents. Because of the nature of dumbbells being two separate objects rather than one connected bar, this exercise will develop stability separately in each arm to help insure that your shoulder joints develop control and stability along with strength as well. The other benefit of dumbbells is that each arm has to lift 100% of the weight that it is holding (rather than sharing the burden with the other arm as in the case of a barbell lift using a long bar).
The seated position of the Overhead Dumbbell Press can often allow the lifter to lift much more weight that can be lifted on the standing version of this exercise because the bench provides stability to the body and something to lean into. This can allow the shoulders to develop a high level of pressing strength but it is important to always include standing pressing movements as well because they are the ones that really convert strength into true function bodyweight strength because they require the body to stabilize itself while it is lifting.
Sit down on an upright bench (basically like a chair with a flat seat and an upright back) with two dumbbells (one in each hand) and bring the dumbbells up to your shoulders. Usually the quickest and easiest way to accomplish this is to set them on your knees vertically initially (as displayed in the video on this page) and then lift each knee upwards one at a time to pop the each of the dumbbells up to your shoulder level.
Once the dumbbells are at shoulder level, begin to press them upwards with your palms facing forward. As you press them up, make sure to keep your face looking straight ahead (do not look upwards), keep your elbows out to the sides (don’t let them shift forwards in front of your body), and keep your shoulders back (not hunched).
Press the dumbbells up all the way until your shoulders and elbows lock out at the top making a full extension of your arms overhead. The dumbbells will naturally move towards each other as your press them upwards and they may touch together at the top of the movement naturally but touching them together is not a requirement for doing this bodyweight strength exercise properly.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
The seated position of the Overhead Dumbbell Press can often allow the lifter to lift much more weight that can be lifted on the standing version of this exercise because the bench provides stability to the body and something to lean into. This can allow the shoulders to develop a high level of pressing strength but it is important to always include standing pressing movements as well because they are the ones that really convert strength into true function bodyweight strength because they require the body to stabilize itself while it is lifting.
Sit down on an upright bench (basically like a chair with a flat seat and an upright back) with two dumbbells (one in each hand) and bring the dumbbells up to your shoulders. Usually the quickest and easiest way to accomplish this is to set them on your knees vertically initially (as displayed in the video on this page) and then lift each knee upwards one at a time to pop the each of the dumbbells up to your shoulder level.
Once the dumbbells are at shoulder level, begin to press them upwards with your palms facing forward. As you press them up, make sure to keep your face looking straight ahead (do not look upwards), keep your elbows out to the sides (don’t let them shift forwards in front of your body), and keep your shoulders back (not hunched).
Press the dumbbells up all the way until your shoulders and elbows lock out at the top making a full extension of your arms overhead. The dumbbells will naturally move towards each other as your press them upwards and they may touch together at the top of the movement naturally but touching them together is not a requirement for doing this bodyweight strength exercise properly.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com