Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

Effectively and efficiently pumping shoulders will help the bench press dumbbells sitting. This is one of the main exercises designed to increase our deltoids, to make them stronger and more voluminous.

Strength or volume?

On the one hand, the shoulders should be strong. On the other hand, the leaning shoulders look very nice. Which is better - strength or volume - is an ambiguous question.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

And you also need your shoulder to be sturdy. To do some work on your head, hold something for a long time and the like. Only strength in this case is small.

We agree that deltoids must be developed from all sides - so that they are strong, voluminous, and resilient. To do this, we will perform the dumbbell bench press in different ways.

Strategy for the development of endurance

Lifting dumbbells up in a sitting position is considered a more sparing exercise than, for example, an army bench, which will not work out every exercise. Everything is simpler here - you can take light dumbbells and "drive the blood" at least every day.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

The strategy for developing endurance will be as follows - a dumbbell bench press is done several times a week in 5 sets of 25 times with a weight that does not cause you great fatigue during work. For example, if in the power mode you squeeze dumbbells of 25 kg, here you can take a weight of 15-16 kg. We work through burning.

Naturally, this scheme applies only to those who believe that the shoulders are not strong enough.

We develop the volume and strength of the deltoids

The sitting dumbbell press is the second exercise after the army press that can increase the mass of deltoids. To achieve growth in strength and mass, we will perform this exercise once a week in 4 sets of 8 times. And you need to work to failure. Then you will achieve maximum effect.

Weight selection is one of the main tasks. What weights to take: pick up such dumbbells so that the press is performed very hard for 7-8 times, and you could no longer do the ninth yourself. For girls, this is not particularly relevant.

How to do the dumbbell bench press

Find a free bench, take with you 2 dumbbells of 2-10 kg (an easy option - for girls). It is advisable to unfold the bench so that when you sit on it from one side, you will be in front of the mirror.

This is very important when you do a dumbbell bench press over your head.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes
Technique for performing exercises with dumbbells (GIF).

If you plan to work with heavy weight, you can use a bench with a back. Sit on the edge of the bench, put your legs slightly to the sides, for a more stable position.

Take dumbbells in both hands, spread your elbows to the sides.

Your palms should be positioned as if you are holding the bar from the bar. If you look at you from the side, then the elbows during the exercise will walk strictly along the vertical axis (ОY):

  1. Sit straight, lower back bent slightly forward. The shoulder blades are reduced, the shoulders are straightened.
  2. Take the dumbbells off the floor, spread your arms with them as mentioned above. Dumbbells should be at shoulder level.

    This is the starting position.

  3. Lift the dumbbells up as you exhale, you can touch each other (do not hit hard, you still do not need to spoil the gym property).
  4. Lower the dumbbells to ear level or slightly lower. Here's the nuance - when you lower the weight below the back of the head - the upper part of the trapezoid begins to work. If you want to use it, lower the dumbbells as far as possible.

    If you pump exactly deltoids (a great option for girls) - do not lower the dumbbell below the back of the head.

  5. Do 15 warm-up reps.
  6. Further, if the weight is large (25-40 kg), you can use the athletic belt.
Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes
An embodiment of sitting in the simulator (GIF).

Ask the coach or a more experienced athlete to look after you - it is important that the dumbbell press above the head is performed correctly.

Alternatives - we do standing

For fans of the army bench press we can offer a standing dumbbell bench press - a basic element designed to work out the front and middle bundles of deltoid muscles . These muscles form the beautiful rounded volume of our shoulders. Athletic appearance is not the only plus of exercise. Other advantages:

  • development of strength characteristics;
  • strengthening of small muscles-stabilizers;
  • improvement of results in jogging exercises;
  • relative safety for the shoulder joints.

The standing dumbbell bench technique is similar to the army bench press and other similar exercises, but has a number of nuances.

Instead of a bar, you guessed it, you need to take dumbbells. Consider the correct implementation, recommendations and common mistakes.

Technique :

  1. Accept the level vertical stand.
  2. Take the dumbbells and lift them to shoulder level. Grip straight (palms are turned away from you).

  3. As you exhale, push the dumbbells up.
  4. Inhaling, lower the shells to their original position.

Exercise requires solid preparation of the whole body. So that you do not fall, keep your balance, the technique must be strictly correct. Incorrect execution is dangerous for beginners.

Recommendations :

  • At the top point, do not straighten your arms to the end, always leave a slight bend at the elbows. This will help maintain tension in the deltoid muscles.
  • At the bottom, do not relax your hands. This will lead to a partial drop in the payload and degrade the overall efficiency of the element.
  • Squeezing the shells up, slightly pull them back.

    Literally 3-5 ° from the plane of the body. This will create a stronger peak contraction of the deltoids.

  • Choose the weight of weights so that to achieve failure in the target muscles for 7-8 repetitions. The recommended number of approaches is 3-4 per workout.

Errors :

  • sharp jolts of shells;
  • body leaning back when lowering the dumbbells;
  • severe deflection in the lumbar;
  • inertial foot assistance.

We recommend this kind of dumbbell lift only for experienced athletes who like to work with free weights.

Instead of dumbbells, weights can be used. The technique will be absolutely identical. The only thing you should pay attention to is the location of the shells. Weights are taken with a direct grip (palms are turned away from you), the main parts of the shells should be behind the raised forearms.

Performing a press of weights with such a grip is considered the most convenient and safe for the joints of the hands.

Main mistakes

Lack of warm-up

For the first thousandth time we’ll name the most common mistake of beginners when they make, including lifting dumbbells sitting - lack of warm-up. Before performing the exercise, you need to thoroughly warm the joints and muscles of the shoulders.

If necessary, lubricate the skin around them with a warming ointment (follow the instructions so as not to get a negative effect from the use of warming ointments, for example, severe burning during exercise). Then you need to perform a warm-up approach with a light weight.

Then proceed to work.

If this is not done, you can get injured and forget about any exercises on the chest and shoulders for six months. Unless, you will not perform these elements with a healthy hand.

One-handed bench press

Sitting dumbbell lifting is sometimes called otherwise - army bench with dumbbells. This title reflects the whole essence - the word "dumbbell" is used in the plural.

The same as in the title "sitting dumbbell bench press."

Some try to do this element with one hand. This causes a traumatic load on the side of the spine adjacent to the working arm.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

There are times when one shoulder is injured. Performing a dumbbell bench press over your head in this situation is not possible.

Then a person tries to pump only the second, healthy delta. This leads to unilateral hypertrophy of the brachial muscle. It will look funny, but that's all. We do not recommend doing this.

There is a successive lifting of dumbbells up, called the bench press of Arnold (in honor of the same actor who performed the role of "Terminator").

But even there, the exercise is performed by two dumbbells.

With one hand you can perform various abductions of the hands.


If you breathe incorrectly, you will not be able to ensure one-hundred-percent functioning of the shoulder muscle.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

Until you take your starting position, breathe as you like. Once you have sat down on the starting, prepare for exhalation.

It is necessary to raise weight exactly when you exhale air.

At the final upper point, when the arms are straightened (by the way, they should not be fully straightened), the exhalation should be completed. As soon as you start lowering the dumbbells, inhale the air.At the bottom point (when the arm with the dumbbell reaches the shoulder), prepare again for exhalation.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

Take care not to hold your breath.

Only continuous, rhythmic "inhale-exhale" for the duration of the load.

Jerking, cheating, “walking” elbows and back

Especially the following applies to beginners, as experienced athletes do not make such mistakes during the bench press.

Jerks occur when a beginner has chosen a weight that is too heavy or too light for himself. If the dumbbell is heavy, he cannot lift it without a jerk. If it’s light, an excess of forces pushes the weight with more force than is required.

In both cases, the technique is wrong. There is a risk of injury.

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

If you decide to honor, ask your partner to help you with lifting dumbbells. This is better than you due to a jerk will bring them to the upper position to work out the negative.

If you lift dumbbells up with a large weight without support for the back, your body will move a little back and forth.

Why do you need extra load on the spinal column?

Dumbbell bench press sitting and standing on the shoulders - technique, muscle work and mistakes

Beginners often do not understand the meaning of the exercise, their elbows “walk” in different directions during execution. Ask your partner to make sure that your elbows move strictly vertically (correct technique).

The nuance here is this - during the dumbbell press, triceps, trapezes and deltoids work. If the elbows are not fixed, the load goes to the triceps (wrong technique). This means only one thing - shoulders will be pumped much worse.

You will spend time, but you won’t get the result.

Another side of the coin is the load on the deltoids themselves. If the elbows are not fixed during the exercise, the chance of damaging the bundles of the shoulder muscle increases. Who knows the anatomy will easily explain this.

And also, watch your hands so that they move synchronously.

By the way, sit so that on one of the sides (not only in front of you) is a mirror. Sometimes look sideways. The rest of the time, keep your head straight.


The brachial muscles are involved during the bench press, push-ups from the floor and parallel bars. When you do dumbbell lifting up, keep this in mind.

Do not combine the sitting dumbbell bench press and the barbell bench press in one day. In the same way as any other exercises on the shoulder muscles, push-ups from the bars, wiring dumbbells and more. These muscles are fragile, they are easy to "hammer" and damage.

And finally, we recall once again that the standing dumbbell press is more suitable for experienced athletes. Do not hurt yourself!



Related Articles