Based on the biomechanical analysis of the provided footage, here is the comprehensive breakdown of the seated dumbbell shoulder press technique.
ACTIONABLE STEPS (Priority Order)
- 1Eliminate the "Resting" Bottom Position (Constant Tension)
* Issue: At the bottom of every rep (e.g., 00:03, 00:09, 00:15), you allow the dumbbells to physically touch your shoulders/traps, momentarily releasing muscular tension. This turns the movement into a series of "dead stop" presses rather than a continuous hypertrophy stimulus.
* Cue: *"Stop one inch before touching your shoulders."* Imagine there is a glass floor just above your collarbone; don't break it.
- 2Mitigate Rib Flare & Lumbar Arching
* Issue: As you drive the weight up (visible at 00:23 and 00:36), your ribcage flares upward and your lower back creates a significant arch off the pad. This compensates for shoulder mobility limitations by turning the lift into an upper-chest incline press and places shear force on the lumbar spine.
* Cue: *"Ribs down, abs on."* Exhale forcefully at the start of the drive to glue your lower back to the pad.
- 3Adjust Bench Angle to ~75 Degrees
* Issue: The bench is set to nearly 90 degrees. Very few people possess the thoracic mobility to press vertically without compensating by arching the lower back.
* Correction: Drop the bench back "one click" (to roughly 75-80 degrees). This allows you to press vertically relative to gravity while keeping your spine neutral against the pad.
- 4Standardize Head Position
* Issue: Your head moves frequently—looking slightly down, then up, then neutral. This changes cervical spine alignment under load.
* Cue: *"Make a double chin."* Keep the head pressed back against the pad with a neutral gaze forward.
FORM OVERVIEW & SCORE
Form Quality Score: 7.5/10
You demonstrate excellent mobility and strength endurance, reaching failure safely. However, the technique suffers from "tension leaking" at the bottom of the rep and compensatory spinal extension (arching) during the concentric phase, reducing isolation of the deltoids.
- Spinal Integrity: 6/10 (Significant lumbar arching/rib flare)
- Movement Symmetry: 8/10 (Minor variance in right shoulder elevation)
- Tempo Control: 8/10 (Controlled, though the pause at the bottom is counter-productive)
- Range of Motion: 10/10 (Full depth achieved, potentially excessive)
DETAILED ANALYSIS
Setup Position
- Bench Angle: The bench is at near-vertical (90°). For most lifters, this forces the lumbar spine into hyperextension to achieve the necessary overhead mechanics.
- Foot Placement: Feet are planted, but slightly forward. Bringing them back closer to the hips would provide better leverage to drive the torso *back* into the pad rather than arching away from it.
- Scapular Position: Shoulders appear retracted initially, which is good.
Eccentric Phase (Lowering)
- Trajectory: You utilize a "Scaption" plane (elbows tucked roughly 30-45° forward relative to the torso), which is excellent for rotator cuff health compared to flaring the elbows out wide.
- Control: The descent is controlled (~1-2 seconds), but acceleration increases largely in the final inch of the movement.
- Depth: (00:08, 00:14) You descend until the dumbbell heads rest on the upper trapezius. While full ROM is desired, this specific depth shifts the load onto the skeletal structure rather than the muscle belly.
Transition/Bottom Position
- Loss of Tension: There is a distinct "bounce" or rest at the bottom. At 00:22, you can see the deltoids relax momentarily before the next contraction. This reduces the *Time Under Tension (TUT)* significantly.
- Forearm Alignment: Vertical stacking is good; your wrists remain directly stacked over the elbows.
Concentric Phase (The Drive)
- Spinal Compensation: Watch frame 00:36. As fatigue sets in, your lower back detaches significantly from the backrest. You are turning your torso into an incline to recruit the clavicular pectoralis (upper chest) to assist the delts.
- Velocity: The drive is explosive and intent is good. The bar path converges slightly at the top, which increases peak contraction on the delts.
Lockout/Top Position
- Joint Stacking: You achieve full lockout. The weights are stacked over the shoulder joint.
- Stability: Stability at the top is compromised slightly by the rib flare; the core is not fully engaged to stabilize the overhead load.
Rep-to-Rep Consistency
- Fatigue Pattern: Your form degrades predictably. Rep 1 (00:02) has a moderate arch; Rep 10 (00:35) has a severe arch. This indicates the primary movers (shoulders) are failing, and the body is searching for mechanical advantage.
- Gaze: Your eyes wander (checking the mirror, looking up). This can lead to subtle cervical shifts.
Scoliosis & Symmetry Considerations
- Shoulder Height: There is a subtle elevation of the right shoulder girdle throughout the movement. The right trap appears more engaged than the left.
- Loading: During the concentric phase of the final reps (00:38), there is a slight lateral shift of the torso to the user's left. This is a common compensation if the right side of the lumbar spine is tighter or if there is a mild convexity to the right.
- Recommendation: Unilateral work (one arm at a time) is highly recommended to ensure the dominant side (appears to be Right) isn't taking over the stabilization demands.
Injury Risk Assessment
- Lumbar Hyperextension: Moderate risk. Repetitive loading in this arched position can irritate facet joints in the lower back.
- Shoulder Impingement: Low risk. Your elbow tuck (scaption plane) protects the shoulder joint well, despite the extreme depth.
Programming Recommendations
- 1Modification: Lower bench to 75°.
- 2Cueing: Implement "Tempo Pressing"—3 seconds down, stop 1 inch from shoulder, explosive up. No resting.
- 3Accessory: Incorporate Half-Kneeling Landmine Presses. This forces the ribs down and engages the glute/core, training you to press without arching the lower back.
- 4Core: Deadbugs or Hollow Body Holds to teach the feeling of keeping the ribs knit down while limbs are moving.