Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | dumbbell |
Additional Equipment | incline bench / flat bench |
Instructions
Preparation
Grasp dumbbell and sit upright on incline bench with back against back pad. Hold dumbbell besides head. Keep upper arm perpendiular to torso and let let elbow point down. Use free hand to stabilize position on bench.Execution
Press dumbbell up over head. Keep arm slightly flexed. Return until dumbbell is besides head. Repeat. Continue with opposite side.Variations / Comments
Using a flat bench requires a better core stability.![Dumbbell Shoulder Press, Seated, One Arm | Starting Position Dumbbell Shoulder Press, Seated, One Arm Starting Position](/data/exercisefiles/86/886.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Shoulder Press, Seated, One Arm | Ending Position Dumbbell Shoulder Press, Seated, One Arm Ending Position](/data/exercisefiles/87/887.jpg)
Muscles
Target | Deltoid, Anterior |
Synergist | Deltoid, Lateral | Supraspinatus | Trapezius, Middle | Trapezius, Lower | Pectoralis Major, Clavicular | Triceps Brachii | Serratus Anterior |
Stabilizers | Biceps Brachii | Trapezius, Upper |
![Dumbbell Shoulder Press, Seated, One Arm | Muscles Front Dumbbell Shoulder Press, Seated, One Arm Muscles Front](/data/musclemaps/1/501.jpg)
Front
![Dumbbell Shoulder Press, Seated, One Arm | Muscles Rear Dumbbell Shoulder Press, Seated, One Arm Muscles Rear](/data/musclemaps/2/502.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)