• MAIN MUSCLES:  Shoulder 
  • EXERCISE TYPE: Basic-(Multi-Joint)
  • EQUIPMENT REQUIRED: Dumbbell  Bench 
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Position them so that you can take on the hips from the floor while sitting, that is, put the dumbbells on the hips, holding them with your hands.
  2. Push the weights towards the shoulders with your feet.
  3. Extend your elbows so that the dumbbell bars are in a plane parallel to the floor.
  4. The press itself begins with lowering the elbows down and exposing the forearm perpendicular to the floor. At the same time, it is recommended to bring the shoulder blades together and lower them down to the pelvis.
  5. A slight deflection in the lumbar spine is allowed, but it does not need to be accentuated.
  6. By turning on the muscles of the shoulder and triceps, the dumbbells are brought up.
    The elbows are extended in a plane perpendicular to the floor; it is not recommended to “mow” them forward or backwards.
  7. Lower the dumbbells to your shoulders, and perform the required number of repetitions.

NOTE:  This exercise is performed first with warm-up weights, then with a working one. There is no need to rush, or try to push the weight away from you so that the dumbbells go forward. If heavy weights are used, an athletic belt can be used, just enough to remove excess mobility in the lumbar spine.