Tag: Seated

Seated Dumbbell Press

Sit on a bench, keeping the back straight, and hold dumb- bells at shoulder level with an overhand grip (thumbs pointing inward):

  • Inhale and extend the arms vertically.
  • Exhale at the end of the movement.

This exercise contracts the deltoid, mainly the middle deltoid, as well as trapezius, serratus anterior, and triceps brachii.
This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.

Variants:

  • Seated Alternating Dumbbell Press: Alternate pressing one dumbbell at a time for a more intense isolation of each arm.
  • Seated Dumbbell Overhead Press: Perform the exercise with a wide grip for greater involvement of the lateral deltoid.
  • Seated Dumbbell Arnold Press: This variation involves rotating the dumbbells as you press up, working the front, side and rear deltoids.
  • Seated Dumbbell Lateral Raise: Hold the dumbbells at your sides and raise them to the side in a smooth, controlled movement, focusing on the lateral deltoids.
  • Seated Dumbbell Upright Row: Keep the dumbbells close to your body and raise them vertically, targeting the front and side deltoids as well as the biceps.

Seated Front Press

Sit with the back straight and hold the bar with an overhand grip, resting it across the upper chest:

  • Inhale and extend the bar vertically.
  • Exhale at the end of the movement.

This fundamental exercise mainly uses the anterior and lateral deltoids, clavicular head of the pectoralis major, triceps brachii, serratus anterior, trapezius and, deeper in, the supraspinatus.

You can also perform this exercise standing, as long as you keep the back straight, avoiding excessive curvature of the lumbar spine. Extending the barbell with the elbows forward isolates the anterior deltoid.
Extending the bar with the elbows spread apart isolates the middle deltoid.
You can use various machines for this exercise.

Variations:

  • Dumbbell Seated Front Press – Performed with dumbbells instead of a barbell, this variation allows for a greater range of motion and increased activation of stabilizing muscles.
  • Seated Arnold Press – Named after Arnold Schwarzenegger, this variation involves rotating the hands as you press the weight overhead, hitting the front, middle, and rear deltoids.
  • Seated Dumbbell Lateral Raise & Press – This exercise combines a lateral raise with a front press, targeting the lateral and front deltoids.
  • Seated Smith Machine Press – This variation uses a Smith machine for stability and can be used to progress to heavier weight.

Seated E-Z Bar Triceps Extensions

Sit or stand and grasp an E-Z bar with an overhand grip and arms vertical:
Inhale and bend the elbows to lower the bar
behind the head.

• Return to the initial position.
• Exhale at the end of the extension.

The vertical position of the arms strongly stretches the long head of the triceps brachii, emphasizing its contraction while working.
An overhand grip isolates the lateral head of the triceps brachii.
Contract the abdominal muscles and avoid arching the low back. If possible use a bench with support for the low back.

Variations:

• Close grip seated E-Z bar triceps extensions – performed with a narrow grip on the E-Z bar to emphasize the outer head of the triceps

• Reverse grip seated E-Z bar triceps extensions – performed with an underhand grip on the E-Z bar to emphasize the inner head of the triceps

• Seated E-Z bar overhead extensions with a twist – performed with a twisting motion of the E-Z bar at the top of the extension to add an extra stretch to the triceps

• Seated E-Z bar skull crushers – performed with a slow and controlled descent of the bar towards the forehead to increase the time under tension of the triceps.

Seated Dumbbell Triceps Extensions

Sit and grasp a dumbbell, holding it behind the neck:

• Inhale, and extend the forearm.
• Exhale at the end of the
movement.

The vertical position of the arm strongly stretches the long head of the triceps brachii, emphasizing its contraction while working. Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.