Seated Overhead Press

Shoulder volume
Seated Overhead Press gif

Coach's Tips

If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.

How to Seated Overhead Press

Starting Position

1. Sit on a flat bench with your feet firmly planted on the floor.

2. Hold a pair of dumbbells in your hands with your palms facing forward and your arms extended straight up towards the ceiling.

Proper Form

1. Exhale as you slowly lower your arms down to the sides of your head.

2. Inhale as you slowly press the dumbbells back up to the starting position.

Breathing Technique

1. Exhale as you lower the weights and inhale as you press them back up.

2. Try to align your breathing with the movement of the weights.


1. Make sure to keep your back and neck in a neutral position at all times.

2. Keep your shoulder blades squeezed together as you press the weights up.

3. Avoid arching your back as you press the weights up.

4. Lower the weights slowly and with control.

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