Seated Dumbbell Shoulder Press: Do your hips lift off the bench?
Keep your hips on the bench as you press the dumbbells overhead. Do not lift them off the bench.
How to fix it
- Sit holding a dumbbell in each hand, with your back against the backrest.
- Keep your hips on the bench.
- Press the dumbbells overhead.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 9 reps with a 10kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 10. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreWhich parts of your body should touch the bench?
Keep the back of your head, your shoulders and upper back, and your hips against the bench, with both feet on the floor. Keep this contact as you press up and lower the dumbbells. Guidance for the seated dumbbell shoulder press advises you not to lift your hips off the bench.
See this exercise in detail
More on the same body part
Sources
- ACE, Exercise Library · Seated Overhead Press
- NSCA, TSAC Module 3.0-3.3 · Body Position/Seated Barbell Shoulder Press
- Western Illinois University, NSCA Lifting Proficiencies · Seated Shoulder Press
- NSCA, Strength and Conditioning Journal · Exercise: Dumbbell Seated Shoulder Press
- Garber CE et al., Medicine & Science in Sports & Exercise (2011)
- Ghionna L et al., Muscles (2025)
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.