push Pattern
Seated Dumbbell Press
Primary Targetshoulders
Equipmentdumbbells / gym
SETUP & EXECUTION
Initial Phase
- 01Sit on a bench with back support.
- 02Bring dumbbells to shoulder height, palms forward.
Movement Phase
- Press weights overhead until arms are extended.
- Lower until dumbbells touch shoulders or ear level.
- Maintain controlled tempo.
Form Deviation Analysis
- ×Arching back off the bench.
- ×Clanging weights together.
- ×Pressing forward instead of vertical.
Safety Protocols
Contraindicationsshoulder pain