How to do the close-grip (hammer grip) seated shoulder press exercise with dumbbells:
Choose a steady and upright bench resting on a flat surface. Sometimes old benches wobble or are resting on uneven floors.
Bring two dumbbells over you head with your elbows bent at 90 degree angles.
Raise the dumbbells to up and over your head until your arms are almost fully extended while still maintaining a bend in your elbows.
note that the elbows and shoulders are not directly pressed back but naturally slightly inwards -should be at around a 30 degree angle to prevent shoulder injuries from occurring.
As you are raising the dumbbells, make sure you are breathing out.
Lower the dumbbells until your elbows are very slightly below your shoulders.
Breathe in as you are lowering the dumbbells.
Do about 4 to 5 sets of 8 to 12 repetitions.
I like to do my first set as a warm-up and I prefer to use slightly lighter weights.
Variation: Wide-grip shoulder press exercise