Past The overhead press is the hands-down number one choice for shoulder training! If you want to get strong, toned shoulders, work hard on your shoulder presses!
In shoulder press training, dumbbells are most people's favorite tool. Although no barbell can load greater weight, there are many Advantages:
1. Freer range of motion and greater range of motion, which is conducive to muscle stimulation.
2. Dumbbells can be used for one-handed presses. One-handed movements are an important mode in sports life. They can also help you correct the imbalance of left and right muscle strength and improve core strength against lateral flexion
3. Dumbbells can improve your shoulder stability. Dumbbells are free, which requires you to activate more motor units to stabilize the body.
I believe everyone is very familiar with the traditional dumbbell press. Today I’m going to show you some less common shoulder press variations!
Variation 1: Rotary press
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Advantages: Adds a rotation to the shoulder press. It can better train your shoulder stability (improve the strength of shoulder rotary muscles)
The following is the action process:
1. Start The posture is the same as the traditional shoulder press. Hold a pair of dumbbells and push them to the top of your head with your upper arms straight.
2. When lowering the dumbbell, slowly rotate the forearm inward and slowly descend. When the dumbbell drops to the lowest point, the palm of the hand faces you.
3. Pause briefly, and then start to push your shoulders up (slowly rotate your forearms outward) to return to the starting position!
Variation 2: Opposite grip dumbbell press!
Many people feel their shoulders are stuck and uncomfortable when performing traditional overhand presses. You should try it. Grip press!
Opposite Grip Neutral Grip: A grip with palms facing each other, which allows your palms to assume a natural neutral position. Compared with a grip with palms facing forward, it is kinder to the shoulders, especially for shoulders. For those who have been hurt.
You can choose to stand or sit, and choose the right dumbbell weight!
The following is the action process:
1. Grasp the dumbbell with both hands, palms facing each other, then lift the dumbbell and place it in front of the chest, with the shoulders level Open later!
2. Keep your shoulders steadily tightened, push upwards, stay at the top of the movement for one second, and straighten your arms naturally!
ChangesThree: One-handed press
Mainly used to improve left-right imbalance and enhance anti-rotation core strength
Choose a standing or sitting position and choose the appropriate dumbbell weight!
Action process:
1. Hold a dumbbell with one hand and place it on both shoulders (both palms facing inward), with your elbows slightly outward.
2. Start pushing your shoulders up vertically, then stabilize the shoulder straps and straighten your arms!
3. Then slowly bend and lower your elbows to resume the preparatory action.
Changes4. Alternate dumbbell press
The alternating press has the advantages of unilateral training! At the same time, because when one hand is moving, the other hand is in a static state of bearing weight, which can help you increase the time your muscles are under tension, and will also challenge your shoulder stability!
The starting position is the same as the traditional shoulder press! You can sit or stand! Standing posture requires a lot of core strength!
Action process: Hold dumbbells with both hands, lift them to your shoulders, keep your back straight, tighten your abdomen, push the dumbbell upwards with one hand until your arms are fully extended, and stop the dumbbell above your head, about After 1 second, slowly lower the dumbbell! Then switch to the other hand and press!
VariationsFive: 1-1-2 Dumbbell Press
Movement Advantages: This is a mixed unilateral and bilateral exercise. It is somewhat similar to the previous alternating press: when one hand is moving, the other hand is in a static state of bearing weight. This can help you increase the time your muscles are under tension, and it will also challenge your shoulder stability!
Action process:
1. Choose a pair of slightly lighter dumbbells. The starting position is the same as the traditional dumbbell press. Hold the dumbbells in both hands and press steadily. live. Then do a one-handed press with one hand! Support the dumbbell with your other hand to keep your shoulders stable!
2. After completing a push with one hand, immediately switch to the other hand to perform the same push, once with each hand, and finally perform a dumbbell push with both hands! Three times is one!
Note: The movements need to be carried out in a controlled manner. When the dumbbell drops to the lowest end, hold it (maintain tension and do not relax). The other stationary arm should always remain stable and not shake!