How to Perform Seated Overhead Dumbbell Presses
The Seated Overhead Dumbbell Press is a classic exercise that has been relied on for decades by athletes, bodybuilders, and gym-goers alike. Not only does it build strength and muscle in the upper body, but it also improves shoulder stability and posture. It’s an incredibly versatile exercise that can be used to improve performance in many sports or just as part of a general fitness routine.
Performing The Seated Overhead Dumbbell Press
- Begin this exercise by seating yourself on a bench that is perpendicular to the vertical plane. Ensure your back is straight and flat against the bench.
- Place a pair of dumbbells on the floor directly in front of the bench, spaced about shoulder-width apart.
- With both hands, grasp one of the dumbbells and hold it above your chest, with palms facing away from you and elbows bent at 90-degree angles.
- Slowly press the dumbbells upwards until they are fully extended directly above your head.
- Exhale during this motion, ensuring that your shoulders stay in line with the bench and do not arch forward.
- After a brief pause, lower the dumbbells back to the start position and repeat.
- Perform this exercise for 3 sets of 8-10 repetitions.
The Benefits
When done correctly, the Seated Overhead Dumbbell Press strengthens your shoulders, triceps, and chest muscles while improving overall balance and coordination throughout your entire body. This makes it particularly beneficial for athletes who rely on upper body power such as baseball players, tennis players, or swimmers. Additionally, because you are seated during this exercise you can maintain proper form more easily than when standing which helps reduce the risk of injury caused by poor form or bad technique.
Who Can Benefit?
This exercise is great for anyone looking to strengthen their upper body muscles including those looking to increase their bench press max weight or improve their throwing velocity in sports like baseball or football. It’s also perfect for those wanting to tone up their arms without having too much bulk since it targets all three heads of the triceps.
Which Muscles Are Used?
The primary muscles involved in the Seated Overhead Dumbbell Press are your deltoids, triceps, and chest. Your core stabilizers like your abs and lower back also come into play as you maintain a straight posture throughout the exercise.
Sports It’s Beneficial For
This exercise is beneficial for any sport that requires upper body strength and power. Baseball, football, swimming, or boxing are all great examples of sports where the Seated Overhead Dumbbell Press can help improve performance.
Equipment Needed
The only equipment needed for the Seated Overhead Dumbbell Press is a set of dumbbells and a chair or bench. The weights used should be appropriate for your level, starting around five pounds and progressing to heavier weights as you become more comfortable with the exercise.
Modifications
For those just beginning strength training, it’s important to start with light weights to prevent injury. You can also modify the Seated Overhead Dumbbell Press by doing it from a standing position or using one arm at a time instead of pressing with both arms at once. Finally, for those looking for an extra challenge, you can add pauses between reps to increase the muscle-building benefits.