The seated dumbbell shoulder press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.
The only equipment that you really need is the following:dumbbells and incline bench.
Step 1:Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.
Step 2:Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).
Step 3:Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.
Step 4:Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.
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