How to do the dumbbell seated overhead press

Step by step

1. Grab a pair of dumbbells and sit on a flat gym bench or plyo box.
2. Place the weights on your thighs, bring your shoulders back, and engage your abs.
3. In one motion, thrust the weights and position them to your sides.
4. Take a breath and press the dumbbells overhead, tapping them at the top as you exhale.
5. Slowly lower the dumbbells until your elbows are slightly lower than your shoulders, breathing in on the way down.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell seated overhead press

• 6-Week Mass Builder3 × 12
• 6-Week Back Builder3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.