Seated Dumbbell Front Press

Muscles Worked: Front & Middle Deltoids (Triceps Secondary)

Spotter Required: No

Minimum Equipment required: Standard adjustable dumbbells

The Best Equipment to Use: Fixed or Olympic dumbbells

Warming up: To warm up, perform 1 set of 15 - 20 repetitions of the exercise with minimal weight.

How often should I perform this exercise: The front dumbbell press can be performed with every shoulder workout, to mix it up try using a cable machine or the twisted dumbbell press.

When should I perform this exercise: This exercise can use quite a bit of energy so its best to perform it near the start of your shoulder workout, but don’t let me stop you, it can be performed at any stage of your workout.

How to do the exercise: Seated on an upright bench press holding two dumbbells at ear height with your palms facing forward, make sure your feet are on locked on the floor, keep your head facing forward and your back arched. Now simply press up both dumbbells until you reach the top (without locking out your elbows), you should naturally move the dumbbells closer together at the top but don’t let them smack together. Simply lower the weight back down to the start position.

Exhale as you press the weight up and inhale on the way down. Secondly try not to rotate the dumbbells in any way, keep them constant throughout the exercise. You only rotate the dumbbells if you perform the twisted dumbbell press.

Mentality: Pressing movements use the most energy compared to other shoulder workouts so make sure you concentrate, if you can, look in a mirror to help balance yourself. Lastly don’t be tempted to sacrifice good form by using weights that are too heavy.

Images: