Shoulders · Dumbbell
Dumbbell Bench Seated Press
How to do the dumbbell bench seated press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit upright on a bench with a back support, holding dumbbells at shoulder height with palms facing forward. Press the dumbbells straight overhead until your arms are fully extended, then lower them back to shoulder level under control. Keep your back against the pad and core braced throughout.
- 1Front and side delts driving the dumbbells overhead
- 2Back flat against the pad with core braced for a solid base
- 3Triceps finishing the lockout at the top of each rep
Common mistakes
- Arching your lower back away from the pad as you press
- Letting your wrists bend back; keep them stacked over your elbows
- Clanging the dumbbells together at the top or dropping them fast
Muscles worked
The dumbbell bench seated press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the dumbbell bench seated press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.