Dumbbell Seated Shoulder Press (parallel Grip)

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell Seated Shoulder Press (parallel Grip) nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Upper Back.

Dumbbell Seated Shoulder Press (parallel Grip) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Seated Shoulder Press (parallel Grip)

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Seated Shoulder Press (parallel Grip) nang may tamang form:

  1. 1Umupo sa bench na may dumbbell sa bawat kamay, nakaharap sa loob ang mga palad.
  2. 2Itaas ang mga dumbbell sa taas ng balikat, nakatekuk ang mga siko at nakaharap sa harap ang mga palad.
  3. 3Itulak ang mga dumbbell pataas hanggang ganap na nakahuad ang mga braso sa itaas ng ulo.
  4. 4Huminto sandali sa itaas, pagkatapos ay dahan-dahang ibaba ang mga dumbbell pabalik sa taas ng balikat.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Dumbbell Seated Shoulder Press (parallel Grip)

Primary

delts

Secondary

tricepsupper back

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 Seated Shoulder Press (parallel Grip)?

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 Seated Shoulder Press (parallel Grip)?

Ang Dumbbell Seated Shoulder Press (parallel Grip) ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Upper Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Dumbbell Seated Shoulder Press (parallel Grip)?

Ang Dumbbell Seated Shoulder Press (parallel Grip) 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 Seated Shoulder Press (parallel Grip) nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench na may dumbbell sa bawat kamay, nakaharap sa loob ang mga palad. Itaas ang mga dumbbell sa taas ng balikat, nakatekuk ang mga siko at nakaharap sa harap ang mga palad. Itulak ang mga dumbbell pataas hanggang ganap na nakahuad ang mga braso sa itaas ng ulo. 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 Seated Shoulder Press (parallel Grip)?

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 Seated Shoulder Press (parallel Grip)?

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 Seated Shoulder Press (parallel Grip) best for?

The Dumbbell Seated Shoulder Press (parallel Grip) 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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