Shoulders
Alternating Seated Shoulder Press
A seated dumbbell shoulder press, one arm at a time. Sitting takes your legs out of it, so your shoulders and triceps do all the pressing.
- Works
- Front shoulders, side shoulders, triceps, core
- Equipment
- A pair of dumbbells and a bench, box or sturdy chair
- Load
- Medium
How to do it
- 1Sit tall on a bench, box or chair with your feet flat. Hold the dumbbells at shoulder height, palms facing forward, elbows under your wrists.
- 2Press one dumbbell straight up until your arm is straight overhead.
- 3Lower it slowly back to shoulder height while the other dumbbell stays still.
- 4Press with the other arm and keep alternating.
Cues
- The waiting dumbbell stays at shoulder height, not resting on your shoulder.
- Press up and slightly in, so the dumbbell finishes over your shoulder.
- Sit tall with your ribs down.
Common mistakes
- Leaning away from the pressing arm. Stay square on the seat. If you shift to one side, go lighter.
- Arching your lower back. Brace your core and keep your ribs down. A bench with a back support helps.
- Cutting the range short. Lower until the dumbbell is level with your chin or a little below, then press all the way up.
Grip options: Palms forward is the classic grip. If that bothers your shoulders, turn your palms to face each other and keep your elbows a little in front of you.
Easier
Tiff's version is kneeling, no bench needed. You can also sit with your back supported.
Harder
Take 3 seconds to lower each rep, or pause for 1 second at the bottom before you press.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
Is seated or standing shoulder press better?
Both work. Seated takes your legs and lower back out of it, so your shoulders do more of the work and it's easier to stay strict. Standing brings in more of your core.
