# Dumbbell Shoulder Press

The overhead press with dumbbells — seated against an upright bench,
press from the shoulders to lockout overhead.

- **Category:** Main circuit
- **Type:** Free-weight vertical press (dumbbells)
- **Targets:** Shoulders, triceps, upper chest
- **Prescription:** 3 × 8–12
- **Defaults:** 3 × 8 weighted

## Setup

Set the bench back upright. Sit with the dumbbells at shoulder height,
palms forward, forearms vertical, feet planted.

## Execution

1. Press both dumbbells straight up until the arms lock out overhead.
2. Keep the weights over the shoulders — not drifting forward.
3. Lower under control back to shoulder height.

## Cues

- Forearms vertical from every angle, wrists stacked over elbows.
- Ribs down; the back stays on the pad, not arching off it.
- The head moves slightly through at the top — bar path stays vertical.

## Common Mistakes

- Overarching the lower back to press bigger weights.
- Stopping short of lockout.
- Letting the dumbbells drift out sideways on the way up.

## Progression

Add weight while the back stays quiet on the pad; standing presses
recruit more trunk once the seated pattern is strong.
