How to do a dumbbell seated press

Setup:

1. Seated position: Sit upright on a bench with feet flat on the floor and your back straight.
2. Dumbbell position: Hold a dumbbell in each hand at shoulder level. Your palms should be facing forward and elbows bent outwards beside your body.
3. Proud chest: Keep your chest lifted, shoulders relaxed and down, and your core engaged.

The Lift

1. Initiate the press: Brace your core, and press both dumbbells straight up towards the ceiling.
2. Control at the top: At the top of the movement, allow the dumbbells to gently touch for maximum range of motion.
3. Controlled descent: Slowly lower the dumbbells in a controlled arc until they return to the starting position at shoulder level.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Full body tension: Think of this as a whole-body lift, engaging your legs and glutes slightly for power and stability.
• Don't arch your back excessively: Maintain a neutral spine.
• Breathe: Exhale as you press, inhale as you descend.