Dumbbell Seated Overhead Press

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Set the bench back upright and sit with the back flat against the pad and the feet planted.
Rest the dumbbells on the thighs, then kick them up one at a time to shoulder height, palms facing forward and elbows under the wrists.
Brace the trunk and keep the upper back and the back of the head against the pad.
Press overhead until the arms are straight, letting the dumbbells drift slightly toward each other at the top.
Lower under control back to shoulder height.

The bench does the stabilising a standing press asks of the trunk, so the numbers here do not carry straight across to a standing press.
At the end of the set, bring the dumbbells back down to the thighs rather than dropping them from the shoulders.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.