Dumbbell Bench Seated Press

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell Bench Seated Press nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Chest.

Dumbbell Bench Seated Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Bench Seated Press

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Bench Seated Press nang may tamang form:

  1. 1Umupo sa bench na may dumbbell sa bawat kamay, nakapatong sa mga hita.
  2. 2Humiga nang bahagyang paatras at iposisyon ang mga dumbbell sa mga tabi ng dibdib, mga palad nakaharap pasulong.
  3. 3Itulak ang mga dumbbell pataas hanggang fully maiunat ang mga braso.
  4. 4Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang mga dumbbell pabalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Dumbbell Bench Seated Press

Primary

delts

Secondary

tricepschest

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Bench Seated Press?

Ang Dumbbell Bench Seated Press ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Chest. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Dumbbell Bench Seated Press?

Ang Dumbbell Bench Seated Press ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Bench Seated Press nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench na may dumbbell sa bawat kamay, nakapatong sa mga hita. Humiga nang bahagyang paatras at iposisyon ang mga dumbbell sa mga tabi ng dibdib, mga palad nakaharap pasulong. Itulak ang mga dumbbell pataas hanggang fully maiunat ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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