How to do a dumbbell shoulder press? The correct way to press dumbbells on the shoulder

First, when the dumbbell shoulder is pushed, the range of motion of the hands does not open. When performing the shoulder press movement, the shoulder muscles need to be fully contracted and extended, which is not possible with a barbell shoulder press. The second point is to borrow too much force when pushing shoulders.

This problem is a very common problem, many people will grasp the strength of the pectoral muscles when performing the shoulder press movement, and some people even turn the shoulder push into an upward inclined flat bed push.

If you want to do a good shoulder press with dumbbells, then you should first pay attention to the strength, and when you practice, you should pay attention to the technique of this kind of press of your arm, and do not use brute force.

I think to do dumbbell shoulder presses, you must first do a good warm-up exercise, and then you need to take dumbbells that suit your ability.

Dumbbells are a good kind of fitness equipment, able to exercise triceps, many professional bodybuilders, through dumbbells to train the muscle lines of the arms, the following is an introduction to the essentials of doing dumbbell presses and the correct guidance of dumbbell lifting methods, I hope you can experience how to practice dumbbells correctly in this process, so as not to cause incoordination caused by incorrect dumbbells.

How to exercise the deltoid bundle: dumbbell shoulder press.

The dumbbell shoulder press is a great way to increase the girth of the shoulder, and the large weight can make the shoulder strength and girth grow rapidly. It can be used in a standing or sitting position, usually in a sitting position, which prevents the lower limbs and trunk from borrowing force.

Target exercise site: middle deltoid tract (also for anterior deltoid and tricep brachii).

Dumbbell shoulder press

Action Essentials:1Sit on a flat bench, open your feet naturally, stabilize your body with your legs, try to stick your hips to the backrest, tighten your waist and don't stick to the backrest, tuck your abdomen and chest, hold the bell on both sides of your head, hold the dumbbell in the middle with both hands, lift it from both sides of your body, keep the angle between the big arm and the lower arm at 90 degrees, and the palm of your hand is facing straight ahead.

Middle deltoid bundle: dumbbell shoulder press.

2.Then inhale deeply and push the dumbbells from both sides of your body, with your fists facing each other, intersecting directly above your head, but do not touch the dumbbells with each other, inhale as you fall, and repeat the exercise.

Notes:

1.This movement can be done in a standing position (see below), but it is more stable in a sitting position and avoids the use of the lower limbs and torso to exercise the deltoid muscles.

Dumbbell shoulder press

2.If the fists are facing forward (i.e., the palms are facing each other, as shown in the figure below), the center of gravity of the exercise begins to bias towards the anterior deltoid muscle, and both actions have exercises for the anterior and middle deltoid muscles, but it is only a matter of specific gravity.

Dumbbell shoulder press

3.In the case of medium or heavy weight, the elbow joint must not be straightened, as it is easy to be injured; The waist begins to share the shoulders, too'strength, so it's safer to wear a belt.

4.To get a different effect from a barbell press, lower the dumbbell as low as possible and raise both arms at the same time, which is more wide.

Dumbbell shoulder press

5.When pressing, if you push to the highest point, your arms are fully extended, and once the elbow is fully extended, the deltoid muscles are less forceful and rely almost entirely on the bones to support the weight. If you stop before your elbows are straightened and start lowering the dumbbells, the exercise will be much more effective.

It is very important to exercise the body with dumbbells, through the dumbbell shoulder press, you can train the perfect muscles and deltoids, but it should be noted that in the process of dumbbell pressing, the strength should not be too large, so as not to be easily injured, the waist strength should be dispersed to the shoulder, try to lower the dumbbells, so as not to cause lumbar muscle strain, or shoulder injury.