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vertical push
Seated Neutral-Grip Dumbbell Shoulder Press
Search GoogleSeated Neutral-Grip Dumbbell Shoulder Press is a beginner vertical push exercise using dumbbells and bench. It primarily trains shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders
- Secondary
- triceps, upper back
- Equipment
- dumbbells, bench
- Mechanic
- compound
Setup
- — Prepare the bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning seated neutral-grip dumbbell shoulder press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the palms facing inward and press overhead while the torso stays supported.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical push.
- — Keep the palms facing inward and press overhead while the torso stays supported.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo seated neutral-grip dumbbell shoulder press
Regressions
- — Supported or reduced-range seated neutral-grip dumbbell shoulder press