Seated Dumbbell Military Press - Quick and Straight Forward Guide

Seated Dumbbell Military Press – Quick and Straight Forward Guide

The Seated Dumbbell Military Press is one of the superior compound lifting exercises to develop your shoulders. Are you looking for an exercise to help maintain symmetry in your shoulders and want to do it right? You’ll want to read this step by step guide so that you will be an expert in no time.

Seated Dumbbell Military Press Exercise Summary

  • Primary Muscles Worked: Deltoid – Anterior
  • Other Muscles (Secondary) Worked: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Seated Dumbbell Military Press Procedure

  • Get some dumbbells and have a seat on a bench, you can pick a seat with a vertical back or no back.
  • Raise the dumbbells up to your shoulders with your elbows out to the side.
  • Next press the dumbbells over your head, keeping your back straight.
  • Then lower the dumbbells back down to the starting position above your shoulders.
  • Do it again until you have finished your preferred repetitions.

Muscles Used

Target (Agonist)

  • Deltoid, Anterior


  • Deltoid – Lateral
  • Obliques
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None


When you wish to achieve the optimum muscle development, you will want to adhere to these powerful tips. Also, when you are looking to protect yourself against an injury, you need to stick with these tips.

  • Lift To Near Failing In Order To Enhance The Teardown Of Your Muscles. Be sure you’ve put in place correct safety precautions if you’re pushing yourself to close to failure.
  • Maintain A Training Journal. You should keep a journal of every single weights, sets and repetitions. When you are top of the class you will likely log your rest periods. Generally there are a great deal of decent apps to use a diary, or you could easily use a little pocket book.
  • Slow Every Rep Down For Better Muscle Hypertrophy. By Raising the time under tension you are engaging your muscles longer and they will respond by increasing toned muscles. You can accomplish this without raising the resistance by slowing down you reps approximately 4 – 6 seconds flexing and pause then 4 – 6 seconds expanding.
  • Make certain your muscles are warm before you begin your lift.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should stay clear of these regularly occurring issues to build and maintain effective technique and develop definition. At the same time, when you prevent these mistakes you will prevent the probability of experiencing injuries.

  • Avoid Cheating. In nearly all cases, cheating is employing momentum instead of the strength of your target muscle tissue. Once in a while, a little bit cheating on your final rep can be beneficial to overload your muscle, although not for more than a handful of reps.
  • You’ll Do Better To Not Exercise On Your Own. A training partner can be a great driving force. Your workout buddy may even be beneficial spotter.
  • Avoid The Urge To employ poor technique. Improper technique might be a quick means to have an accident.

To Avoid More Bodybuilding Mistakes Look Here.

Seated Dumbbell Military Press Recap

You ought to immediately have the ability to perform seated dumbbell military press thoroughly. Finally your future level is to utilize seated dumbbell military press as an aspect of a periodic muscle building system to grow your Deltoid.

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