A supported vertical press that lets you train the delts hard without taxing the trunk.
How To
Set an upright bench and sit with your back flat against the pad.
Bring two dumbbells to shoulder height with your palms facing forward.
Press overhead until your arms are almost straight, without locking out hard.
Lower under control until your elbows drop just below shoulder height.
Watch Out
If your lower back leaves the pad, the weight is too heavy for a seated press.
Clashing them at the top unloads the delts and risks trapping a finger.
Elbows should pass shoulder level to load the full range.
Coaching
Keep your ribs down and your core braced even though you are seated.
Neutral-grip dumbbells are a good swap if your shoulders complain.
Because the bench supports you, this is a safe place to push close to failure.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Shoulders · Barbell
Shoulders · Dumbbell
Upper Chest · Dumbbell