SteadyStrong
Seated StrengthFully seated10 minutes

Seated Shoulder Press

Light overhead pressing to keep reaching, lifting and dressing easy.

Building upLast reviewed 24 September 2026
Seated Shoulder Press: An older man curling a light dumbbell outdoors in the sunshine

Start guided session

6 steps · about 10 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from
Length
10 minutes
Effort
Moderate
Position
Seated
Steps
6
Arms & shouldersA chair and two light weights or two water bottles

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

  • Preserves the overhead reach needed for daily tasks
  • Strengthens the shoulder and upper arm
  • Improves posture by balancing the muscles around the shoulder blade

Safety cues for this routine

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

All 6 steps, with a gentler version of each

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
  1. Weight in hand, tall spineAbout 60 seconds

    Sit forward of the chair back. Hold a light weight in each hand at shoulder height, elbows bent and pointing down.

    Modify this move

    Start with no weight at all to learn the path.

  2. Press overheadAbout 90 seconds

    Push both weights up until your arms are nearly straight, keeping your ribs down. Take three counts to get there.

    Modify this move

    Press one arm at a time if coordinating both is hard.

  3. Lower with controlAbout 90 seconds

    Take four counts to bring the weights back to shoulder height. That slow lowering builds most of the strength.

    Modify this move

    Lower over two counts.

  4. Ten repetitionsAbout 150 seconds

    Complete ten repetitions, breathing out as you press and in as you lower.

    Modify this move

    Do six repetitions and rest.

  5. Round two, one arm at a timeAbout 150 seconds

    Press one arm at a time, five repetitions per arm. This exposes any side-to-side difference.

    Modify this move

    Stay with both arms together if single-arm work feels unstable.

  6. Put the weights down safelyAbout 60 seconds

    Set the weights on your thighs, then on the floor beside you. Roll your shoulders back three times.

    Modify this move

    Ask for help putting weights away if bending down is difficult.

Keep going

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Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.