How to properly perform a DB Seated OH Press.
The seated variation is good for extra support in the upper back and shoulder girdle when performing the overhead press. In this blog post, we'll guide you through the proper technique to perform this overhead press variation that is a great starting off point to help build shoulder strength.
Why Include Dumbbell Seated Overhead Presses in Your Routine?
The seated press is a great shoulder strength exercise for your routine that is easily modified with hand positioning. It allows the most support of the upper back with the bench elevated so you can focus mainly on the movement of the arms.
Step-by-Step Guide to the Seated Overhead Press
Set-up the Bench
With a bench that can incline, position the top half of the bench to a notch that is as vertical as possible.
Position the Body on the Bench
Sit facing back to the bench.
Place your feet out in front of you no wider than shoulder width apart.
Grab the Dumbbells
Place dumbbells on the sides of the bench instead of out front to avoid having to bend over awkwardly and to eliminate the risk of hurting your back.
Assume the Starting Position
Engage the core by flexing the abdomen and squeezing the glutes. Think low back should also be touching the bench.
Raise dumbbells to shoulders palms facing forward.
Broaden your shoulders
Perform the Press
Drive your hands towards the ceiling.
Control the movement back down and stop at the eye or ear level. Don’t go all the way back down to the shoulders until the set is done and you return the dumbbells back to the ground.
Repetitions and Sets
Perform the desired number of repetitions (typically 8-12). Aim for 3-4 sets.
Common Mistakes to Avoid
Rounding the Shoulder: Keep your shoulders back by pinching the shoulder blades together but not too much that your back comes off the bench.
Arching the Back: The bench is there for a reason in this variation! Use the support that is there and keep your core engaged.
Head Position: Don’t look to the ceiling when pressing that keeps the focus off the shoulders and the core and tends to make the back arch.
Benefits of the DB Seated OH Press
Performing the seated press demands your full strength of your shoulders and focus on the movement.
The seated press is a good regressed variation that is a good starting off point in overhead pressing. It also helps cue the body into the proper posture of an unsupported press.
Watch our video tutorial to see a detailed demonstration of the proper form and technique for the single arm bent over row. Happy lifting!
Incorporate this exercise into your routine to build a strong, resilient back and enhance your overall fitness. For more tips and tutorials, stay tuned to our blog!