The Seated Dumbbell Overhead Press is an effective exercise for improving upper body strength. It works the muscles of your chest, shoulders, and triceps—all essential muscle groups for building strength.
Three Important Things to Properly Perform a Seated Dumbbell Overhead Press
When done correctly, this exercise can help you build lean muscle mass and improve your posture. But first, let’s break down the proper form and technique for a seated dumbbell overhead press.
What You’ll Need
Before you start the exercise, you’ll need to have a pair of dumbbells appropriate for your skill level. Be sure to choose weights that won’t be too heavy or too light—you’ll want to challenge yourself but not strain yourself. As you grow stronger, you can always use progressive overload to build up to heavier weight.
Also, ensure you have a comfortable, supportive chair or bench that won’t move while you perform the exercise.
Step-by-Step Guide
- Start by grasping the dumbbells and sitting on your chair or bench with your feet flat on the floor about hip-width apart. Keep your back straight and core engaged throughout the exercise.
- Start with the weights at shoulder height, palms facing forward, and elbows bent at 90 degrees.
- Inhale as you press both arms above your head until they are fully extended without locking out your elbows.
- Exhale as you slowly lower the weights back down to shoulder height before repeating the desired reps (8-12 is recommended).
- Keep tension in your arms throughout each rep—no resting! Once you have completed all desired reps, relax and set the weights aside before standing up carefully from your seat/bench.
Tips For Success
Keep proper form throughout each rep by maintaining tension in your arms! And don’t forget to breathe correctly—inhale as you press up and exhale as you lower down!
Also, ensure that when pressing up, keep good posture with shoulders back, chest out, and chin slightly tucked in with eyes looking forward—not up or down! Finally, focus on using slow controlled movements so that each rep counts towards better form and results!
Use a 4-1-2-1 cadence to maintain the correct rhythm and control the weight through the movement. This will allow you to keep the muscle under tension long enough to stimulate muscle growth.
Conclusion on How to Properly Perform a Seated Dumbbell Overhead Press
The Seated Dumbbell Overhead Press is one of many exercises that can help improve upper body strength and build lean muscle mass efficiently over time when done correctly with proper form & technique!
Following this step-by-step guide and our tips for success listed here, we hope it will help increase motivation & confidence when performing this exercise in other workouts moving forward!
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