Seated Overhead Press (Dumbbell)
Trains the shoulders, with help from the triceps. You need a dumbbell. 2 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Overhead Press (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×10–12the shape they run most (1 session)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Upper | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Overhead Press (Dumbbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Seated Overhead Press (Dumbbell) trains
Technique
How to do the Seated Overhead Press (Dumbbell)
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward and your elbows bent.
- Press the dumbbells overhead by extending your arms fully, bringing them together slightly at the top without touching.
- Pause briefly at the top of the movement.
- Slowly lower the dumbbells back to shoulder height with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back pressed against the bench and avoid arching your lower back as you press.
- Exhale as you press the dumbbells up and inhale as you lower them.
- Keep your feet firmly planted on the floor to provide a stable base of support.
- Avoid locking your elbows harshly at the top; extend smoothly to protect your joints.
Substitutes
Swap Seated Overhead Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Overhead Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.