Seated Dumbbell Goblet Shoulder Press
Goblet-style hold increases core demand and keeps the weight centered during the press.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders. Secondary: triceps, upper chest |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~44 kcal |
How to do it
- Sit upright holding a dumbbell in a goblet position at chest/shoulder height.
- Press the dumbbell overhead until the arms are extended.
- Lower with control back to the starting position.
- Keep the core braced and ribs down.
- Repeat for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Goblet-style hold increases core demand and keeps the weight centered during the press.
Common mistakes
Avoid excessive lower-back arching or flaring the elbows.
Make it harder
Increase dumbbell weight or add a pause at the top.
Make it easier
Use a lighter weight or perform standing.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.