Seated Dumbbell Military Press

The seated dumbbell military press is an effective exercise for developing the muscles in your shoulders and upper arms. Here's a step-by-step guide on how to perform it:

Muscles Targeted:

• Primary: Deltoids (shoulders)
• Secondary: Triceps

Equipment Needed:

• Dumbbells
• Bench

Steps:

1. Set Up:

• Sit on a sturdy bench with a backrest, and place the dumbbells on your knees or on the floor beside you.
• Adjust the backrest of the bench to provide support to your lower and mid-back.

1. Grab the Dumbbells:

• Pick up the dumbbells using an overhand grip (palms facing forward).
• Position the dumbbells at shoulder height, with your elbows bent and your upper arms parallel to the ground. This is your starting position.

1. Posture:

• Keep your feet flat on the ground for stability.
• Maintain a straight back throughout the exercise.

1. Pressing Movement:

• Inhale and brace your core.
• Exhale as you push the dumbbells overhead, fully extending your arms. The movement should be controlled, and you should avoid locking your elbows at the top to keep tension on the muscles.
• Keep the dumbbells close to your body as you press them upward.

1. Top Position:

• At the top of the movement, your arms should be fully extended overhead, and the dumbbells should be close but not touching.
• Ensure your head is in a neutral position, and your shoulders are down, not hunched up towards your ears.

1. Lowering Phase:

• Inhale and slowly lower the dumbbells back to the starting position. Control the descent to engage the muscles effectively.
• Maintain the natural curve of your spine throughout the movement.

1. Repetition:

• Perform the desired number of repetitions. Beginners may start with a lighter weight and higher reps, while more advanced individuals can increase the weight and perform lower reps.

1. Finishing:

• Once you've completed the set, carefully place the dumbbells back on your knees or on the floor.

Tips:

• Choose an appropriate weight that challenges you but allows you to maintain proper form.
• Focus on controlled movements rather than using momentum.

As with any exercise, it's advisable to consult with a fitness professional or healthcare provider, especially if you have any pre-existing conditions or concerns.