Exercise guide · Beginner · Compound

Dumbbell Bench Seated Press: How to Do It & Muscles Worked

The dumbbell bench seated press is a strength exercise targeting the deltoid muscles of the shoulders, with secondary emphasis on the triceps and chest. It is performed seated on a bench, pressing dumbbells overhead in a controlled manner.

Primary muscles
Shoulders
Secondary muscles
Chest , Triceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell bench seated press
Front view: muscles worked by the dumbbell bench seated press. Primary: shoulders. Secondary: chest and triceps.
Back view: muscles worked by the dumbbell bench seated press. Primary: shoulders. Secondary: chest and triceps.
Primary Secondary

How to do the dumbbell bench seated press

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell bench seated press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Bench Seated Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.