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Seated
Dumbell Shoulder Press
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-> Exercises
-> Seated Dumbell Shoulder Press
This exercise develops the entire shoulder muscle
group. The dumbells allow for a greater freedom
of movement than the Barbell
Shoulder Press. This can increase
shoulder muscle activation.
How
to do it:
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- These
are done using an adjustable incline
bench set to just under 90 degrees.
- Using
two dumbells, with a palms forward
grip and starting with the dumbells
at shoulder level, press them up overhead
in an arc.
- Do
not crack them together at the top
and do not lock your elbows out (this
will keep tension on the delts).
- Lower
slowly and repeat.
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Tricks:
This
trick will increase the tension in the delts.
- While
you are pressing the dumbells, keep your hands
tilted down towards your head so that your
pinkies are higher than your thumbs.
- This
will mean tipping the dumbells slightly down
and in towards your head as though pouring
water on yourself.
- This
position forces the tension to remain on the
shoulder muscles.
Common
Errors:
- Not
pressing the dumbells directly overhead
- sometimes the dumbells have a tendency
to be pressed in a forward diagonal press,
ending up out in front of the head.
- This
is because of the relative strength imbalances
in many people - their front muscles are stronger
than their back muscles, therefore the dumbells
get pulled to the front.
- You
must consciously press up and back to correct
this, keeping your elbows back as you do so.
- Use
a mirror to be sure you are pressing the dumbells
directly overhead.
- Also,
get feedback from a spotter, who can gently
guide the dumbells in the proper position.
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