SEATED SHOULDER PRESS

A.K.A. Arnold Press

Sit on a low straight-back bench with your feet firmly planted on the floor holding a pair of dumbbells at shoulder height. Begin with your palms facing your shoulders and your elbows down and forward. Push the weights straight up, pronating your hands once the dumbbells reach eye level so that your palms face forward at full arm extension. Control the dumbbells all the way back down in the reverse motion to the start position.

A.K.A. Seated One Arm Dumbbell Shoulder Press

START: Sit on a low straight-back bench with your feet firmly planted on the floor holding a dumbbell with one arm at shoulder height. Begin with your palm facing forward and your elbow just below shoulder level but slightly forward, forearms angled in slightly so that the inner plate of the dumbbell is directly above your shoulders.

MOVE: Push the weight straight up, stopping just short of locking out your elbow. Then control the dumbbell all the way down until your upper arms are parallel to the floor or slightly lower, the weights at approximately ear level.

A.K.A. Seated Alternating Dumbbell Shoulder Press

START: Sit on a low straight-back bench with your feet firmly planted on the floor holding dumbbells with both arms at shoulder height. Begin with your palms facing forward and your elbows just below shoulder level but slightly forward, forearms angled in slightly so that the inner plates of the dumbbells are directly above your shoulders.

MOVE: Push the weight straight up with one arm, stopping just short of locking out your elbow. Then control the dumbbell all the way down until your upper arms are parallel to the floor or slightly lower, the weights at approximately ear level. Repeat with the other arm.

A.K.A. Seated Dumbbell Shoulder Press

Take the dumbbells and bring them up to your clavicle. Start by keeping your elbows down at your sides then press the Dumbbells straight up until your arms are completely stretched out above your head. Come down slowly keeping your arms slightly in front of your shoulders the entire time throughout the exercise.

START: Sit on a low straight-back bench with your feet firmly planted on the floor holding a pair of dumbbells at shoulder height. Begin with your palms facing forward and your elbows just below shoulder level but slightly forward, forearms angled in slightly so that the inner plates of the dumbbells are directly above your shoulders.

MOVE: Push the weights straight up, stopping just short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower, the weights at approximately ear level.

Pro Tip

This could be performed while standing to increase the involvement of core muscles, but performing it seated with a backrest is better for focusing on shoulder and arm muscles. If performed seated, make sure your feet are firmly planted on the ground and your back is pressed firmly against the backrest throughout the entire movement. How To

Sit on a bench that has a vertical backrest while in an upright position, holding a dumbbell in each hand with your arms at shoulder level and to the side and palms facing forward. Exhale, extending your arms both up and in. Continue pressing up and in until your arms are fully extended. Inhale and lower the dumbbells, returning to the starting position.

Starting Position

grasp two dumbbells with over hand grip sit down onto a solid chair or a weight bench you can lean your back against the back rest to make the position more stable, if the back rest is adjusted to 80-90 degrees avoid a hollow-back, the bottom is right next to the back rest keep your back straight the feet are placed a bit apart on the ground bring the weights in the height of your ears the elbow joints are angled and point outwards the palms of the hands point forwards

Correct Execution

push the weights up until they are placed above your head do not let the weights touch each other, otherwise the tension gets lost do not push through the elbow joints fully always hold the hands in extension to the forearms your sight is set forwards afterwards, let the dumbbells sink down again slowly, until your upper arms are in shoulder-height repeat the exercise several times for an effective shoulder workout

A.K.A. Reverse Grip Dumbbell Shoulder Press

Sit on a bench with a vertical back rest while holding two dumbbells above your shoulders with and underhand grip. Press the dumbbells up overhead until your arms are fully extended but your elbows are not locked out. Lower the dumbbells back to the start and repeat for reps. This exercise places the majority of the focus on the front deltoids.

A.K.A. Dumbbell Shoulder Press (neutral grip) · Seated Neutral Grip Dumbbell Shoulder Press · Neutral Grip Dumbbell Shoulder Press

Take the dumbbells and bring them up to your clavicle. Make sure you put your hands into the neutral position. Start by keeping your elbows down at your sides then press the Dumbbells straight up until your arms are completely stretched out above your head. Come down slowly keeping your arms slightly in front of your shoulders the entire time throughout the exercise.

Start: Sit on a low straight-back bench with your feet firmly planted on the floor holding a pair of dumbbells at shoulder height. Begin with your palms facing each other and your elbows just below shoulder level and directed forward.

MOVE: Push the weights straight up, stopping just short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower with your elbows pointed forward and the weights at approximately ear level.

Sit on a bench with a vertical back rest while holding two dumbbells above your shoulders with a neutral grip (palms facing each other). Press the dumbbells up overhead until your arms are fully extended but your elbows are not locked out. Lower the dumbbells back to the start and repeat for reps.

A.K.A. W-Shoulder Press (seated)

Starting position With a dumbbell in each hand, stand with your arms in a 'W' position. Execution Keeping your elbows fixed, exhale as you raise the dumbbells in a circular motion until they nearly touch each other over your head. Inhale as you return the dumbbells to the starting position. Repeat for the prescribed number of repetitions.

Set the seat of the Hammer Strength shoulder press machine so that your elbows are just below parallel with your shoulders when you grab onto the handles. Be sure to keep your back and head flat against the seat back and your feet planted firmly on the floor. Press the handles up until your arms are fully extended over your head, but your elbows are not locked out. Slowly return the handles back to the start position and repeat for reps.

Adjust the seat of an overhead press machine so that you're able to extend your arms at the top of the range of motion and can lower the handles down to your shoulders without the weight resting on the stack. Begin seated holding onto the handles with your hands just outside your shoulders and your palms facing forward. Contract your delts and extend your arms to press the handles straight up until your elbows are extended but not locked out. Slowly lower the weight back to the start position.

Depending on your set-up either place the bands underneath the bench and the cuffs around either side of the barbell, or if you are in position as in the photo of the power or squat rack, use the Straps and place bands on either side of the base of the rack and up around either end of the barbell. START: Sit on a bench with a vertical back such as a shoulder press bench or an adjustable bench that adjusts to 90 degrees. Plant your feet flat on the floor and unrack the bar using an overhand grip with your hands slightly wider than shoulder-width on the bar. Bring the bar over and in front of your head to the start position - under your chin and just above your upper chest. MOVE: Press the bar straight up overhead until your arms are fully extended but not locked out. Slowly lower the bar back to the start position. Tips This exercise is normally done on a Military or shoulder press rack. It is easier to perform when using a rack rather than a free standing barbell and a bench alone.

A.K.A. Behind the Neck Barbell Shoulder Press

START: Sit on a bench with a vertical back such as a shoulder press bench or an adjustable bench that adjusts to 90 degrees. Plant your feet flat on the floor and unrack the bar using an overhand grip with your hands slightly wider than shoulder-width on the bar. Bring the bar behind your head to a level that is even with the lower part of your ears.

MOVE: Press the bar straight up overhead and slightly back until your arms are fully extended but not locked out. Slowly lower the bar back to the start position.

A.K.A. Barbell Shoulder Press with Chains

SETUP: First take chains that are for and or setup to be attached to a barbell. These are not chains that you would find at a hardware store START: Sit on a bench with a vertical back such as a shoulder press bench or an adjustable bench that adjusts to 90 degrees. Plant your feet flat on the floor and unrack the bar using an overhand grip with your hands slightly wider than shoulder-width on the bar. Bring the bar over and in front of your head to the start position - under your chin and just above your upper chest. MOVE: Press the bar straight up overhead until your arms are fully extended but not locked out. Slowly lower the bar back to the start position.

START: Sit on a bench with a vertical back such as a shoulder press bench or an adjustable bench that adjusts to 90 degrees. Plant your feet flat on the floor and unrack the bar using an overhand grip with your hands slightly wider than shoulder-width on the bar. Bring the bar over and in front of your head to the start position under your chin and just above your upper chest. MOVE: Press the bar straight up overhead until your arms are fully extended but not locked out. Slowly lower the bar back to the start position.

A.K.A. Seated Shoulder Press On Ball With Band One Arm

Sit on a stability ball with feet together and place the band underneath feet. Make sure that the band has equal lengths on either side. Bring the handle up and around behind the shoulder. Press straight up until your arm is completely stretched out. Come down slowly keeping your arm slightly in front of your shoulder the entire time throughout the exercise. Typically this exercise is SUPER SETTED with another shoulder exercise!

A.K.A. Seated Shoulder Press On Ball With Band Alternating Arms

Sit on a stability ball with feet together and place the band underneath feet. Make sure that the band has equal lengths on either side. Bring the handle up and around behind the shoulder. Press straight up until your arm is completely stretched out. Come down slowly keeping your arm slightly in front of your shoulder the entire time throughout the exercise then alternate sides. Typically this exercise is SUPER SETTED with another shoulder exercise!

A.K.A. Seated Shoulder Press On Ball With Band Both Arms

Sitting on the stability ball secure the band either under the feet or to an immobile object behind you. Bring the bands up around BEHIND the shoulder. Move your elbows ahead slightly so when you press up your hands are directed in front of the body. Slowly come back down just below 90 degrees and press up again with both arms.

A.K.A. One-Arm Smith Machine Shoulder Press

START: Position an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just in front of your face. Sit in the bench with your feet flat on the floor and your back flat against the bench. Grasp the bar with one arm just outside shoulder-width and unlatch it from the safety supports. Lower the bar to just below your chin.

MOVE: Contract your shoulders and extend your arm to press the weight up until your arm is fully extended but not locked out. Slowly lower the bar back to the start position.

A.K.A. Smith Machine Reverse-Grip Shoulder Press

Sit on a bench in the middle of a Smith machine. Grab the bar using an underhand grip and unhook the safety latches. Lower the bar to your upper chest and then press it up until your arms are extended overhead but your elbows are not locked out. Lower the bar to your upper chest and repeat for reps.This exercise targets more of the front deltoid.

A.K.A. Smith Machine Shoulder Press · Smith Machine Seated Shoulder Press

Sit on an upright bench in the Smith Machine with the bar level with your shoulders. Grip the bar with an overhand grip. Press the bar up until your arm are extended. Don't shrug your shoulders. Lower the weight with control to the starting position.

START: Position an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just in front of your face. Sit in the bench with your feet flat on the floor and your back flat against the bench. Grasp the bar just outside shoulder-width and unlatch it from the safety supports. Lower the bar to just below your chin.

MOVE: Contract your shoulders and extend your arms to press the weight up until your arms are fully extended but not locked out. Slowly lower the bar back to the start position.

A.K.A. Smith Machine Shoulder Press With Bands

START: Attach the bands to both sides of the barbell on the Smith Machine. Position an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just in front of your face. Sit in the bench with your feet flat on the floor and your back flat against the bench. Grasp the bar just outside shoulder-width and unlatch it from the safety supports. Lower the bar to just below your chin.

MOVE: Contract your shoulders and extend your arms to press the weight up until your arms are fully extended but not locked out. Slowly lower the bar back to the start position.

A.K.A. Smith Machine Behind-Neck Shoulder Press

START: Position an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just behind your head. Sit in the bench with your feet flat on the floor and your back flat against the bench. Grasp the bar just outside shoulder-width and unlatch it from the safety supports. Lower the bar to lower ear level.

MOVE: Press the bar straight up overhead until your arms are fully extended but not locked out. Slowly lower the bar back to the start position.

A.K.A. Smith Machine Shoulder Press Throw

START: Position an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just in front of your face. Sit in the bench with your feet flat on the floor and your back flat against the bench. Grasp the bar just outside shoulder-width and unlatch it from the safety supports. Lower the bar to just below your chin.

MOVE: Contract your shoulders and extend your arms to press the weight up until your arms are fully extended but not locked out and throw the bar upward letting go with both arms. As the bar returns catch it and Slowly lower the bar back to the start position.