Dumbbell Bench Seated Press
Learn how to do the Dumbbell Bench Seated Press with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Triceps, Chest.
How to Do the Dumbbell Bench Seated Press
Follow these steps to perform the Dumbbell Bench Seated Press with correct form:
- 1Sit on a bench with a dumbbell in each hand, resting on your thighs.
- 2Lean back and position the dumbbells to the sides of your chest, palms facing forward.
- 3Press the dumbbells upward until your arms are fully extended.
- 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Bench Seated Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- shoulders
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Bench Seated Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Bench Seated Press work?
The Dumbbell Bench Seated Press primarily targets your Delts. Secondary muscles worked include Triceps, Chest. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Dumbbell Bench Seated Press?
The Dumbbell Bench Seated Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Bench Seated Press with proper form?
Start by Sit on a bench with a dumbbell in each hand, resting on your thighs. Lean back and position the dumbbells to the sides of your chest, palms facing forward. Press the dumbbells upward until your arms are fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Bench Seated Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Dumbbell Bench Seated Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Bench Seated Press best for?
The Dumbbell Bench Seated Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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