Strengthen And Tone Your Shoulders With The Seated Shoulder Press

If strong sexy shoulders are on your wish list, try the seated shoulder press for starters.

This is a great shoulder strengthening exercise that also builds a foundation for your workout routine. Performing a seated exercise allows you to focus on the muscles you are working.

Beginners can start with an upright weight bench or chair. If you are ready to challenge your core as well, try sitting on an exercise ball.

The seated press can be done with dumbbells, cables, or tubing. We'll start with dumbbells here.

You'll be thrilled with the results when you stick with it!

Remember to record your workouts to track your progress! Get ready to rip up those shoulders!

Sculpt Strong Shoulder Muscles

  1. Grab a set of dumbbells and an adjustable weight bench.

  2. Adjust the weight bench to the upright position.

  3. Sit on the weight bench with your back firmly against the pad, feet planted on the floor about hips width apart.

  4. Bring your arms up with dumbbells in hand.

    • Elbows are bent at 90 degrees, and are even with your shoulders.

    • Hands with weights are directly above elbows.

    • Wrists are straight.

  5. Pull your belly button in towards your spine and hold.

  6. Pull your shoulder blades back and down. Hold.

  7. Inhale. Exhale and press the weights up and overhead using your shoulder muscles.

  8. Slowly bring your arms down to your starting position, controlling them all the way down.

    • Your elbows may come down to chest height, but not lower.

  9. Complete 10-15 repetitions per set.


Congratulations! You have completed another strength training exercise! You are one step closer to your goals.

Be sure to record your progress for success.

Here's to you!

Return to the top of this page.

Return to shoulder exercises.

Return to our home page from seated shoulder press.


New! Comments

Have your say about what you just read! Leave me a comment in the box below.