Extension and flexion of the arms while seated ► Shoulder press

Individual work

Sitting on the flat bench, hold the dumbbells at head height (elbows bent at shoulder height). Now slowly push the weight up in parallel (arms shoulder-width apart, dumbbells almost together) and return to the starting position.

Starting position:
- Sit on the flat bench, back straight, torso tensed, feet flat on the floor
- Arms bent at the side, elbows approximately at shoulder height, wrists fixed

Finishing position:
- Arms (almost) fully extended shoulder-width apart in a high position (dumbbells may also touch slightly)

Variant I:
The exercise can be performed standing up.
Variant II:
The weights can also be lifted alternately.

2 dumbbells
1 flat bench