Dumbbell Shoulder Press: Dumbbell Shoulder Press Illustrated Tutorial
Dumbbell Shoulder Press can effectively increase the circumference of the shoulders. Heavy weight can rapidly increase the strength and circumference of the shoulders. You can stand or sit, usually sitting, to prevent the lower limbs and trunk from borrowing force.
Target exercise area: Middle deltoid muscle (also for the anterior deltoid muscle) , there are also exercises for triceps)
Action essentials:
1. Sit on a flat bench, open your feet naturally, stabilize your body with your legs, push your buttocks as close to the backrest as possible, tighten your waist and do not press it against the backrest, tighten your abdomen and lift your chest, hold the bell on your head with both hands On both sides, hold the dumbbells in the middle with both hands and lift them from both sides of the body, keeping the angle between the upper and lower arms at 90 degrees, with the palms facing forward
2. Then take a deep breath and push the dumbbells up from both sides of the body, with the fists facing each other and intersecting directly above the head, but do not touch the dumbbells. Inhale when falling, and repeat the exercise.
Note:
1. This action can be done in a standing position (as shown below), but relatively speaking, the sitting position is more stable and avoids borrowing force from the lower limbs and trunk, which is more effective in exercising the deltoid muscles.
2. The whole process of the action is generally performed with the fists and eyes of both hands facing each other (that is, the palms are forward, which is the situation mainly explained in this article), if the fists of both hands are facing forward (that is, the palms are facing each other, as shown in the picture below), the focus of exercise begins to shift towards the front deltoid muscles. Both movements exercise the front and middle deltoid muscles, but the problem is the specific gravity.
3. When the weight is medium or heavy, the elbow joint must not be straightened, as it is easy to be injured; the waist also begins to share the strength of the shoulder, so it is better to wear a belt for safety.
4. In order to obtain a different effect from the barbell press, you can lower the dumbbell as much as possible, and then raise both arms at the same time. This will make the range of motion wider.
5. When pressing, if the arms are fully extended at the highest point, and once the elbow joint is fully extended and locked, the deltoid muscles will not exert much force and will almost completely rely on the bones to support the weight. If you stop before your elbows are straightened and start lowering the dumbbells, the effect of the exercise will be greatly enhanced.
6. How to lift heavy dumbbells:
