Dumbbell Press or Shoulder Press

How to do the Dumbbell Press or Shoulder Press

This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and press the dumbbells until your elbows just about lock out making sure you stay in a smooth controlled motion. Now slowly bring the dumbbells back down to the starting position.

Seated Front Dumbbell Press or Shoulder Spotter Information:
A dumbbell front press can be spotted from behind the participant grabbing either the wrists or elbows. Make sure the subject does not lock out their elbows.

This is an EXCELLENT exercise for the beginner to expert fitness trainer. This exercise can also be performed on the Ball.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Shoulder
  • Shoulders
  • Deltiods
  • Triceps
  • Anterior Deltiod
  • Front Shoulder

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
43.4 lbs9.8 55.5 lbs

What is a good starting weight?

Based on an average weight lifted of 43.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 22 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Press or Shoulder Press

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Muscular Definition Intermediate
Muscular Definition Beginner
Muscular Definition Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.