Are you struggling with effectively building your shoulder muscles? Is the seated dumbbell military press causing you pain or discomfort? Don’t worry, you are not alone! One common cause of this problem is incorrect form and posture during the exercise. It’s easy to unintentionally place strain on your neck or shoulders. However, the good news is that there are ways to improve your form and posture, and enjoy the benefits of this exercise without any discomfort. In this post, we will provide you with a step-by-step guide to help you perfect your seated dumbbell military press, so that you can get the most out of this effective shoulder exercise.
Seated Dumbbell Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: 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 Instructions
- 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.
Video Tutorial
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Seated Dumbbell Military Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Obliques
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii
- Triceps – Long Head
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Seated Dumbbell Military Press
The Seated Dumbbell Military Press is an effective exercise for targeting the Anterior Deltoid muscle, which is one of the three muscles that make up the shoulder. By performing this exercise with dumbbells, the individual can target each side of the shoulder separately and ensure an even development of both sides. This exercise will help to develop the Anterior Deltoid, which is important for posture and strength in the upper body. Not only that, but it also helps to improve shoulder stability and mobility, as well as providing a great full body workout. Furthermore, this exercise can be modified to suit any fitness level, making it a great choice for anyone looking to strengthen their shoulders.
Tips for Performing Seated Dumbbell Military Press
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.
Benefits and Tips Video
Frequent 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.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
The exercise Seated Dumbbell Military Press is a great way to target your shoulder muscles. However, there are several variations, complementary, and alternative exercises that can be added to your routine to work the same muscles. Below are a few of these exercises that can be used to get the same workout as the Seated Dumbbell Military Press.
Seated Dumbbell Parallel Grip Shoulder Press
The Seated Dumbbell Parallel Grip Shoulder Press is an excellent alternative or complementary exercise to the Seated Dumbbell Military Press. This exercise targets the same shoulder muscles as the Military Press, but uses a slightly different technique. It involves holding the dumbbells with your palms facing each other and pressing them up in an outward arc. This exercise helps to engage the side and rear deltoids more than the Military Press does, creating a more balanced shoulder workout. Additionally, it allows for a greater range of motion, which can help to increase strength and power more effectively.
Shoulder Press With Bands
The Shoulder Press with Bands is a great complementary exercise to the Seated Dumbbell Military Press. It is a dynamic exercise that helps build strength and stability in the shoulders, while also helping to improve mobility. The Shoulder Press with Bands provides a different challenge than the Seated Dumbbell Military Press, as it requires you to stabilize your core and keep tension on the bands throughout the entire movement. Additionally, this exercise allows you to increase the weight without having to worry about adding more weight plates. For those looking for an alternative shoulder exercise, the Shoulder Press with Bands is a great choice.
Standing Dumbbell Military Press
The Standing Dumbbell Military Press is a great complementary or alternative exercise to the Seated Dumbbell Military Press. It works the same muscles as the Seated version but with different benefits. The Standing version allows for a greater range of motion and can be done with heavier weights than when seated. It also encourages a more upright posture, which can help improve balance, coordination and overall core stability. It also helps to work stabilizer muscles in the shoulder, which can help increase shoulder mobility and strength.
Check Out These Top Dumbbell Exercises
Alternate Shoulder Press With Bands
Alternate Shoulder Press with Bands is a great alternative or complementary exercise to the Seated Dumbbell Military Press. The bands provide a different type of resistance than the dumbbells, allowing for an increased range of motion and dynamic movement. This exercise is great for working the shoulders, triceps, and core in an integrated way. The bands also require more coordination and balance than the dumbbells, allowing for a more comprehensive and challenging workout. This exercise is perfect for anyone looking to increase their shoulder strength and stability, and for those who want to incorporate more dynamic movement into their workout routine.
Alternating Dumbbell Overhead Press
The Alternating Dumbbell Overhead Press is a great alternative or complementary exercise to the Seated Dumbbell Military Press. This exercise involves standing up with two dumbbells and pressing one arm up at a time in an alternating pattern. The alternating pattern allows for a more dynamic workout, increasing the range of motion and engaging more muscle groups than the traditional military press. Additionally, it can be used to build up strength and stability in the shoulders. It also helps develop coordination and balance, making it an ideal choice for those looking to improve their overall fitness.
Barbell Seated Behind Head Military Press
The Barbell Seated Behind Head Military Press is a great alternative or complementary exercise to the Seated Dumbbell Military Press. It targets the same muscles in the shoulders, but with a different angle and with a barbell instead of dumbbells. This exercise can help to provide variation and challenge different aspects of shoulder strength, as well as target different muscle fibers. It is important to note that proper form is key when performing this exercise, as it can be very easy to strain the shoulder if done incorrectly.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
To complete a balanced workout and ensure all muscles are targeted, it is important to include exercises that work the opposing muscle groups to the Seated Dumbbell Military Press. Working these opposing muscles will help build strength and prevent any imbalances. Below are a few exercises that do just that:
Weighted Pull Up
Weighted Pull-Ups are a great complementary exercise to the Seated Dumbbell Military Press, as they work the opposing muscle groups. Pull-ups involve the use of your back muscles, such as the latissimus dorsi, rhomboids, and trapezius, to pull your body up towards the bar. This is in contrast to the Seated Dumbbell Military Press, which requires your chest and shoulder muscles to press the weight overhead. By alternating between the two exercises, you can target both your back and chest/shoulder muscles for an effective full-body workout.
Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is a great exercise to pair with the Seated Dumbbell Military Press for a complete upper body workout. It works the opposing muscle groups of the back, specifically the latissimus dorsi, to balance out the chest and shoulder muscles worked in the Military Press. With each exercise targeting different muscle groups, they work in tandem to increase upper body strength and muscle tone. The Wide Grip Lat Pulldown also helps to improve posture by strengthening the back muscles, making it a great complement to the Seated Dumbbell Military Press.
Wide Grip Rear Lat Pulldown
The Wide Grip Rear Lat Pulldown is a great exercise to complement the Seated Dumbbell Military Press as it focuses on the opposing muscle group. This exercise specifically targets the lats, deltoids, and trapezius muscles. The back is the opposite of the chest and shoulders which are the primary focus of the Seated Dumbbell Military Press. By doing this exercise in conjunction with the Seated Dumbbell Military Press, you will be able to effectively target all of the muscles of the upper body, creating a balanced and well-rounded workout routine.
Master the Seated Dumbbell Military Press
If you want to add some serious muscle to your shoulders, mastering the seated dumbbell military press is a must. This exercise targets all three heads of your shoulders, and the seated position ensures that your core is engaged during the movement. To perform a seated dumbbell military press, sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand at shoulder height, with palms facing forward. Push the weights upward, stopping just shy of locking out your elbows. Lower the weights back down to shoulder height, and repeat for your desired reps. Be sure to use a weight that challenges you without sacrificing proper form.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises
