Primary Muscle Group(s): Shoulders (Front and Side)
Secondary Muscle Group(s): Triceps and Trapezius
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.
3. Make sure you rotate your palms so they are facing forward.
4. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement.
The seated dumbbell press is alternative approach to the traditional seated barbell press. The same muscle groups involved are the same as the barbell press except you are training them independently.
This is a compound exercise that directly hits the front deltoids as well as the sides. Secondary muscle groups are the triceps and trapezius muscle.
This exercise can be done standing or seated. Personally, I prefer them seated because it gives me better balance and I can generate more power using my legs.
Remember to keep your feet fimly planted on the gound while seated and go down just below ear level.
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Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.