Seated DB Shoulder Press
Overhead strength for contests, marks and intercepts
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Ribs down
- Press to a full lockout
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Soccer | Upper + Core | 3 × 8 | Moderate |
| MMA | Grip, Pull + Trunk | 3 × 8 | Moderate |
| General Fitness | Full Body C | 3 × 8 | Moderate |
| Bodybuilding | Push — Chest, Shoulders, Triceps | 3 × 10 | Moderate |
What it trains, and who trains it
- Muscles worked
- Shoulders
- Region
- Upper body
- Prescribed in
- soccer · MMA · general fitness · bodybuilding · bodyweight training
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Push Press | Leg drive overhead — power + strength for throwers/strikers |
| Overhead Press | Strict vertical pressing strength |
| Split Jerk | Olympic-style overhead — explosive shoulders for combat athletes |
| Arnold Press | Full shoulder sweep through rotation |
| Landmine Press | Easier on the shoulder joint — combat/contact athletes |
| Half-Kneeling Landmine Press | Anti-rotation core + shoulder pressing combined |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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