MSU Extension Physical Activity

Strength Training Basics - Seated Dumbbell Press

March 10, 2026

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To perform a seated dumbbell press, sit on an exercise bench with your chest tall and feet firmly planted on the floor. With a pair of dumbbells in each hand, lift the weights to the starting position, which is weight at shoulder level and arms perpendicular to the floor. With a deep breath, tighten your core and extend the weight overhead. The weights do not need to touch at the top. Slowly lower the weights back into the starting position, keeping your elbows underneath the dumbbells and maintaining a nice slow and controlled movement during the exercise.