Seated Dumbbell Press
The classic seated dumbbell press. A stable build-up for shoulder mass. It works mainly the front deltoid, with help from the lateral deltoid and triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Seated Dumbbell Press
- Sit on a bench with an upright back pad and bring the dumbbells to shoulder height, palms forward, elbows slightly in front of the body.
- Brace your core and press the dumbbells straight up until the arms are extended over your head.
- Lower with control back to shoulder height, elbows going down and slightly forward.
- Keep the back on the pad and the ribs down; the seat removes the leg drive, so expect a bit less weight than standing.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Lateral deltoid | Deltoideus medialis |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Overhead strength with the whole body braced
- Round, full front delts
- Honest measure of upper-body strength
How Flawless ranks Seated Dumbbell Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Seated Dumbbell Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Seated Dumbbell Press work?
It works mainly the front deltoid, with help from the lateral deltoid and triceps.
How do you do Seated Dumbbell Press?
Sit on a bench with an upright back pad and bring the dumbbells to shoulder height, palms forward, elbows slightly in front of the body. Brace your core and press the dumbbells straight up until the arms are extended over your head. Lower with control back to shoulder height, elbows going down and slightly forward. Keep the back on the pad and the ribs down; the seat removes the leg drive, so expect a bit less weight than standing.
How does Flawless rank Seated Dumbbell Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.