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Strengthintermediate
Seated Overhead Press
Pressing dumbbells overhead from a supported seat removes the balance demand, letting you load the shoulders and arms while the back stays supported.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Written exercise guide
Seated Overhead Press
Set up
- Sit tall on a bench with back support, dumbbells at shoulder height.
Movement cues
- Press up to a full lockout
- Keep the ribs down against the backrest
- Lower with control
Avoid this
- Arching off the backrest
- Clanging the dumbbells at the top
Safety
Back support may reduce balance demands, but it does not determine a suitable load. Use an agreed setup and range, and stop if pain develops.