Dumbbell Standing Palms In Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Standing Palms In Press is an effective upper body exercise primarily targeting the shoulders, with secondary activation of the triceps. Performed while standing, this exercise involves holding a dumbbell in each hand with the palms facing inward toward each other. From this position, you press the dumbbells overhead while keeping the elbows slightly bent, engaging the shoulder muscles throughout the movement. This exercise helps to build shoulder strength and stability while also engaging the triceps as you extend your arms fully. It requires only dumbbells and can be done in various settings, making it a versatile addition to strength training routines.
How to Perform
Begin by standing tall with your feet placed about shoulder-width apart. This positioning will provide you with a stable base. Engage your core to ensure your spine stays neutral and avoid any arching of the back.
Hold a dumbbell in each hand with your palms facing toward each other. Press the weights upwards in a controlled motion, extending your arms fully without locking your elbows at the top.
At the peak of the movement, take a brief pause to maximize the contraction of your shoulders and triceps. Ensure you maintain balance and avoid leaning back.
Slowly lower the dumbbells back down with control, returning to the starting position while keeping your posture upright.
Continue repeating the movement for the desired number of reps, focusing on steady, controlled motions. Make sure you don't rush through the exercise, as maintaining proper form is key to targeting the shoulders effectively and avoiding strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure Controlled Movement: As you press the dumbbells overhead, fully extend your arms but refrain from locking your elbows at the top. Move with purpose and control, both while lifting and lowering the weights. Avoid jerking or using momentum, as doing so can increase your risk of injury and reduce the effectiveness of the exercise.
Maintain Proper Posture: Throughout the exercise, keep your back straight and your core engaged. Be mindful to prevent any leaning or arching of your back, as this can place undue stress on your lower back and spine.
Focus on Breathing: Consistent and correct breathing is vital during any resistance training exercise. Be sure to exhale as you press the dumbbells upward and inhale as you lower them, helping to stabilize your body and ensure smoother execution of the movement.
How Not to Perform
Avoid Arching Your Back: Do not lean backward or excessively arch your lower back while pressing the dumbbells. This can lead to lower back strain and reduce the effectiveness of the exercise. Keep your core engaged to support your spine and maintain an upright position throughout the movement.
Don't Lock Your Elbows: Avoid fully locking your elbows at the top of the press. Locking the elbows places unnecessary stress on the joints and reduces the activation of the shoulder muscles. Instead, stop just before the elbows fully extend, keeping constant tension on the shoulders and triceps.
Don't Use Momentum: Do not use your legs or body swing to help lift the dumbbells. Relying on momentum takes the focus off the shoulders and reduces the effectiveness of the exercise. Instead, press the weights with controlled, deliberate movements, making sure the focus stays on your target muscles.
Don’t Rush the Movement: Avoid speeding through the exercise. Performing the press too quickly reduces the time under tension for your muscles, which can minimize the results. Perform the movement slowly and with control, both during the lift and when lowering the weights.
Avoid Looking Up: Don’t tilt your head back or look upward during the press. This can strain your neck and affect your posture. Keep your head neutral and aligned with your spine, maintaining a straight line from your head to your hips.
Don’t Lift Too Heavy: Using weights that are too heavy can compromise your form and increase your risk of injury. Start with a manageable weight and gradually increase it as you build strength while maintaining proper technique.
Don’t Flare Your Elbows Out: Avoid letting your elbows flare outward at a wide angle. This can place unnecessary stress on your shoulder joints. Keep your elbows slightly bent and positioned in a more neutral alignment with your wrists, preventing strain on your shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
