Seated Dumbbell Military Press
Differentiation: Mechanics
This variation of a Seated Shoulder Press is unique. Here is how: you use dumbbells. Using dumbbells ensures each shoulder lifts the same amount of weight. Using equal weight increases the overall symmetry and strength of your front deltoids. You are also seated on a flat bench. This position forces you to engage your core to maintain an upright posture.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a flat bench.
3) Obtain two dumbbells.
4) Rest the dumbbells on or near your thighs until ready to begin.
5) Place your feet flat on the floor, wide apart.
6) Raise dumbbells up to shoulder height.
7) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while simultaneously pushing the dumbbells straight up
3) ...until your arms are fully extended and pointed overhead and the dumbbells are close together.
4) Pause and hold briefly at the top,
5) Inhale as you lower the dumbbells simultaneously to the starting position using a controlled movement.
6) Repeat reps for a full set.
7) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Do not smack the dumbbells together at the top of the movement.
Keep your core very tight and structured, which will help prevent against injuries.
Your palms should face forward as you lift the dumbbells.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.