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  • Writer's pictureDylan Kosek

Dumbbells - Seated Overhead Press (Military Press)

This exercise's primary focus is targeting the anterior (front) deltoid.

Remaining seated during this exercise further isolates your anterior deltoid and offers more stability.

This exercise can be completed standing, seated, using a barbell or dumbbells like shown below.

Video Demonstration:


  • Starting from the ground up, plant your feet into a stable position.

  • Seated on a 90 degree angle.

  • Make sure you’re squeezing your shoulder blades before leaning back on the seat. (This helps with stability and isolation of the shoulders.)

  • Bring the dumbbells up, aligned with your head.

  • Focus on driving the weight up through your palms.

  • Bring back to starting position and repeat until failure of strength or form.

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