Dumbbell overhead press (seated with dumbbells)

Dumbbell overhead press (seated with dumbbells)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the shoulders.


  • Sitting with dumbbells in your hands
  • Start with the dumbbells at your shoulder height
  • Push the dumbbells over your head to fully extend the elbows
  • Lower down to the starting position in a controlled manner
  • Keep your wrists in a neutral position the whole way through
  • and continue until you have finished the set

Main muscles targeted:

  • Deltoids (mostly anterior)
  • Trapezius
  • Triceps

Main benefits:

The dumbbell overhead press is an important movement to have strength in. Due to the much smaller muscles on top of our shoulders as opposed to the much larger muscles underneath that pull down, the shoulders sustain many injuries due to a lack of strength in this area. Do not overload the muscles and make sure that you feel it working the muscles and not hurting the shoulder joint.