What should I feel during Seated DB overhead press?

Deltoids pressing the load overhead; triceps lock out cleanly at the top.

What are common mistakes with Seated DB overhead press?

Excessive lumbar arch compensating for tight lats; Pressing forward instead of straight up; Losing control on the descent

How do I progress Seated DB overhead press?

Increase weight or move to standing press for greater core demand.

What can I do instead of Seated DB overhead press?

Standing barbell overhead press, Arnold press, Machine overhead press

Seated DB overhead press

Seated, back supported, DBs at ear level, press to lockout without arching.

family=overhead presspattern=pushforce=pushmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

front deltsPRIME

side delts68

triceps56

Primary: front delts
Supporting: side delts, triceps

Mechanics

Pattern: push
Equipment: dumbbell
Geometry: Variable Range
Target feel: Deltoids pressing the load overhead; triceps lock out cleanly at the top.
Progression: Increase weight or move to standing press for greater core demand.
Regression: Reduce range or use lighter DBs if shoulder impingement occurs.

Watch for

Excessive lumbar arch compensating for tight lats
Pressing forward instead of straight up
Losing control on the descent

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 31 front delts exercises in the Atlas

Progression ladder

Beginner / regression: Reduce range or use lighter DBs if shoulder impingement occurs.
Standard: Seated DB overhead press
Advanced / progression: Increase weight or move to standing press for greater core demand.

Atlas metrics

Movement pattern: push
Primary target: front delts
Supporting muscles: side delts, triceps
Equipment: dumbbell
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Seated DB overhead press?: Seated, back supported, DBs at ear level, press to lockout without arching.
What should I feel during Seated DB overhead press?: Deltoids pressing the load overhead; triceps lock out cleanly at the top.
What are common mistakes with Seated DB overhead press?: Excessive lumbar arch compensating for tight lats; Pressing forward instead of straight up; Losing control on the descent
How do I progress Seated DB overhead press?: Increase weight or move to standing press for greater core demand.
What can I do instead of Seated DB overhead press?: Standing barbell overhead press, Arnold press, Machine overhead press