How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Seated Dumbbell Shoulder Press
Stable overhead work when the standing press still scares you.
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Shoulders · Triceps · Dumbbell, Bench
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3–4 × 8–12.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Upright bench, bells at ear height, wrists stacked.
Cues
- Don’t crash the bells together
- Full lockout without shrugging the ears off
- Feet stay down
Common mistakes
- Excessive back arch
- Partial reps for the selfie range
- Going too heavy too soon
Home swap
Standing landmine press
