Seated Dumbbell Press

Overview

Seated Dumbbell Press is an alternative to Seated Press. Dumbbells are generally harder to lift than an equivalent weight on a barbell. Performing this exercise seated adds an extra dimension of difficulty, as greater work is required to maintain balance, which is good for core strength and stability.

The Lockout Issue

In Weightlifting, Press exercises should not be performed simply for arm and shoulder muscle development. The most crucial objective is the achievement of a strong lockout. In both the Snatch and the Jerk, the lockout must be achieved simultaneously in both elbows at high speed, and this is a matter of coordination. For this reason, athletes should avoid regular training at maximal intensities in the Press where elbow extension is slow and/or incomplete.

Key Coaching Points

1. Take the greatest care not to overbalance backwards.
2. Place your feet hip-width apart and keep them on the floor to assist with balance.
3. Each dumbbell should be gripped as if it were a barbell as shown in the video.
4. The dumbbells should be pressed simultaneously.
5. At the finish of the press, the athlete should work hard to raise each dumbbell as high as possible and sustain a lockout of both elbows for a count of 2.
6. Brace abdominal muscles and work hard to remain in balance.