Seated Neutral-Grip Dumbbell Press

Body region

• Shoulders
• Arms

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench upright and sit with your back against the pad, feet flat.
2. Bring the dumbbells to shoulder height with palms facing each other, elbows in front of the body.
3. Brace your abs and press the dumbbells straight up until your arms are straight.
4. Lower them back to shoulder height under control.

Cues

• Keep the palms facing in the whole way.
• Keep the forearms vertical under the dumbbells.
• Keep the lower back on the pad and the ribs down.

Common mistakes

• Flaring the elbows out to the sides.
• Arching the lower back off the pad.
• Lowering the dumbbells only to ear level.

Variations

• Alternating Dumbbell Overhead Press
• Dumbbell Palm Press
• Incline Dumbbell Overhead Press
• High-Incline Neutral-Grip Dumbbell Press
• One-Arm Dumbbell Overhead Press
• One-Arm Standing Dumbbell Palm Press
• Seated Dumbbell Overhead Press
• Seated One-Arm Dumbbell Overhead Press

Alternatives

• Overhead Press
• Arnold Press
• Seated Barbell Overhead Press