https://www.youtube.com/watch?v=qEwKCR5JCog – Video Demonstration
hursday has arrived and I am up early, getting ready for the day to begin. I love how when I wake up it is alright bright and sunny and looks to be a warm day. My only fuss is I wasn’t sure which blog topic I wanted to write about today, I have a list of blog topics that interest me to write about and sometimes the hardest part is choosing which one to start on. I realize yesterday I gave you an exercise post but I find these exercise post are handy for some people and short and to the point, that way if I have plans, I don’t feel rushed writing. I love writing but sometimes I am on a strict timeline, especially when I make prior engagements, but thankfully my tummy is feeling a whole lot better than the last couple of days and that has been helpful in focusing. With all this being said…
Have you gave the dumbbell shoulder press a try? It isn’t a new exercise by any means but it is one I do enjoy implementing in my workouts, who doesn’t have dumbbells handy someplace if not at the gym and if you don’t own dumbbells – normally you can find some lower weights for cheap vs paying a hell of a lot more for some heavier weights (although after a while depending on your fitness level, you will want to invest in high weights possibly). Just like any other exercise I mention on my blog, it is the form and technique that is more important than the load you lift, because you want to make sure you have a grip on how the arms go up and really activate those shoulder muscles. I typically tell people to start with lower weights or have a spotter if pushing higher weights so that they can get the form down and also reduce their chances of injury. This particular exercise can be done standing or sitting, and I don’t mind either way, but many times, I have probably done it standing more so than sitting (variety is key).
How to perform the exercise?
I have a video at the top with the link showing the correct way to do this particular exercise, but for some, I always like to add some written steps in case others would rather read than watch the video.
- Hold a dumbbell in each hand, sit on a bench that has back support. Start by placing the dumbbells upright on top of your thighs
- Raise dumbbells to shoulder height one at a time – use your thighs to help propel them into position
- Have your wrist rotated so that your palms face forward, This is considered the starting position
- Exhale and push the dumbbells upward until they touch at the top
- Pause at the contracted position at the top, slowly lower the weights back down to the starting position while inhaling.
- repeat for the recommended repetitions
What muscles are being worked?
- Anterior deltoid
- posterior deltoid
- lateral deltoid
- pectoralis major (chest muscle) – help with this movement
- triceps brachii – help with this movement
I would highly recommend you give this exercise a try if you haven’t and leave me a comment letting me know what you think! Thanks for reading!
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