Seated Alternating Neutral Grip Dumbbell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Alternating Neutral Grip Dumbbell Shoulder Press is an effective exercise for building shoulder strength and stability. By sitting upright, you engage your core and reduce the risk of using momentum. Holding the dumbbells with a neutral grip (palms facing each other), you alternate pressing each dumbbell overhead, focusing on controlled movement. This exercise primarily targets the shoulders while also engaging the triceps as a secondary muscle group. The required equipment for this movement is a pair of dumbbells, which provide the flexibility to work each side of the body independently, improving overall muscular balance.
How to Perform
Set an adjustable bench to a 90-degree angle. Alternatively, you can use a flat bench without back support if preferred.
Take a dumbbell in each hand and sit down on the bench, positioning the dumbbells on your thighs.
Using your thighs, raise the dumbbells to shoulder height while maintaining a neutral grip (palms facing each other).
Secure your feet flat on the ground to ensure stability and maintain an upright posture. This is your starting position.
Begin by pressing one dumbbell overhead in a controlled motion, fully extending your arm while activating the shoulder muscles (deltoids).
Once the dumbbell reaches full extension, slowly lower it back to shoulder height.
Without pausing, repeat the movement with the opposite arm, completing one full repetition.
Continue alternating between both arms for the desired number of reps, focusing on smooth and controlled movements throughout.
Ensure that your core remains engaged throughout the exercise to prevent excessive movement in your torso. Keep your shoulders relaxed and avoid arching your back.
Tips
Ensure you are using a full range of motion with each repetition, maintaining control of the dumbbell throughout the entire set.
When pressing the dumbbell overhead, exhale and focus on driving the bicep toward your ear, fully extending your arm.
If you feel any tension or discomfort in your neck or traps, check if there is a lack of thoracic spine extension or shoulder flexion, and make adjustments accordingly.
Maintain proper form by ensuring your shoulders are properly aligned and not shrugging, as this can lead to unnecessary strain on the neck and upper traps.
How Not to Perform
Avoid Arching Your Back: Do not lean back or arch your lower back as you press the dumbbell overhead. Keep your torso upright and engage your core to prevent strain on the lower back and maintain proper posture.
Do Not Use Momentum: Avoid jerking or swinging your body to lift the dumbbells. Focus on controlled, smooth movements to ensure the shoulder muscles are doing the work, not relying on momentum to complete the press.
Do Not Shrug Your Shoulders: Keep your shoulders relaxed and avoid elevating them towards your ears. Shrugging can put unnecessary pressure on your neck and traps, shifting focus away from the shoulders and potentially causing strain.
Do Not Overextend the Elbow: While it's important to fully extend your arm, avoid locking your elbow at the top of the movement. This can put excess stress on the joint and reduce tension on the target muscles.
Do Not Lift Too Heavy: Using weights that are too heavy can lead to poor form and compromised technique. Choose a weight that allows you to maintain control and perform the movement with proper form throughout the set.
Avoid Losing Shoulder Stability: Ensure your shoulders stay stable throughout the movement. If you feel any instability or discomfort, reduce the weight and focus on proper form to build strength safely.
Do Not Rush the Reps: Perform each rep slowly and with control, both on the way up and the way down. Rushing the exercise reduces its effectiveness and increases the risk of injury.
Avoid Flaring the Elbows Outward: Keep your elbows slightly in front of your body, not flared out to the sides. This ensures the focus stays on the shoulders and reduces unnecessary strain on the shoulder joints.
Do Not Ignore Your Core: Make sure your core is engaged throughout the exercise. This helps stabilize your body and prevents unnecessary movement in your torso, keeping the focus on the shoulders and preventing lower back strain.
Do Not Lose Focus on the Target Muscle: Stay mindful of your shoulders working during the press. Avoid letting other muscles, like the traps or back, take over the movement. Keep your focus on controlled, deliberate muscle engagement in the deltoids.
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.