ClapMove · clapmove.com
Exercise handout — move better, feel better.
Seated Dumbbell Press
Press dumbbells overhead while seated. The seated position helps prevent cheating.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
No equipment? Try: Barbell, Machine press
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Sit on bench with back support
- Hold dumbbells at shoulder level
- Palms facing forward
No image for this step. Follow the written instruction.
Step 1 of 5
Press dumbbells straight up overhead
No image for this step. Follow the written instruction.
Step 2 of 5
Straighten arms at top
No image for this step. Follow the written instruction.
Step 3 of 5
Don't lock elbows hard
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly to shoulders
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe out as you press
- Breathe in as you lower
Form Cues
- Keep back against pad
- Press straight up
- Don't lean back
- Control the lowering
Common Mistakes to Avoid
- Arching back
- Pressing too far forward
- Bouncing at bottom
- Not going full range
Safety Information
Keep back against support. Don't arch excessively.
Progressions
Increase weight or try standing press
Regressions
Use lighter weight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.