Alternating Seated Dumbbell Press 101 Video Tutorial
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Overview
The Alternating Seated Dumbbell Press is an effective shoulder exercise that primarily targets the deltoids (shoulders) while also engaging the traps and triceps as secondary muscle groups. Performed while seated, the exercise involves pressing dumbbells overhead one arm at a time, alternating between each side. This movement helps to improve shoulder strength, stability, and coordination, making it an excellent addition to upper-body training routines. The seated position ensures core support, allowing for a focus on upper-body mechanics and reducing the risk of momentum. Dumbbells are the primary equipment needed for this exercise.
How to Perform
Adjust the bench to a 90-degree angle and select the appropriate dumbbell weight for your workout.
Use a neutral grip (palms facing inward) to pick up the dumbbells from the floor. Rest them on your knees while seated on the bench for support.
With a controlled motion, use your legs to help lift the dumbbells into position by kicking them up one at a time.
Once the dumbbells are secured in place, rotate your palms so they are facing forward, preparing for the press.
Take a deep breath and press one dumbbell overhead by fully extending your arm and engaging your shoulder muscles.
Slowly lower the dumbbell back to the starting position while maintaining control, then repeat the pressing movement with the other arm.
Continue alternating between arms for the desired number of repetitions, ensuring smooth, deliberate movements throughout the exercise.
Tips
Maintain a neutral spine and ensure your back stays flat against the bench throughout the movement.
Avoid pushing your head too far forward to prevent unnecessary strain on your neck.
As you press the dumbbell overhead, focus on driving the bicep towards your ear and exhale during the upward motion.
If you feel tension in your neck or traps, check for limited thoracic spine extension or restricted shoulder flexion that may be affecting your range of motion.
Keep your elbows slightly bent at the top of the movement, avoiding full extension to maintain constant tension on the shoulder muscles.
Difficulty locking out your elbows overhead could suggest limited shoulder mobility or insufficient scapular upward rotation, which may need attention to improve range of motion.
How Not to Perform
Avoid Arching Your Back: Do not lean back excessively or arch your lower back while pressing the dumbbells. Keep your back flat against the bench to avoid putting unnecessary strain on your spine.
Don't Use Momentum: Do not jerk or swing your body to help lift the dumbbells. Focus on controlled movements to ensure the shoulder muscles are doing the majority of the work.
Don’t Allow Elbow Lockout: Avoid fully extending your elbows at the top of the press. Keeping a slight bend in your elbows helps maintain tension on the shoulder muscles throughout the movement.
Don’t Overextend Your Neck: Don’t push your head forward while pressing. Keep your neck neutral to avoid straining it and to ensure that the shoulders are doing the work, not the neck or traps.
Avoid Lifting Too Heavy: Do not choose a weight that is too heavy to control. Going too heavy may lead to poor form and increase the risk of injury. Select a weight that allows you to perform the exercise with proper technique and full range of motion.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Take your time with both the pressing and lowering phases of the movement to maximize muscle engagement and prevent unnecessary energy loss.
Don’t Forget Core Engagement: Avoid letting your core go slack. Engage your core throughout the exercise to support your spine and improve stability during the movement.
Avoid Shrugging Shoulders: Do not lift your shoulders towards your ears during the press. Focus on keeping your shoulders down and away from your ears to target the deltoids more effectively.
Don’t Let Dumbbells Drift Too Far Forward: Keep the dumbbells in a controlled, aligned path. Letting them drift too far in front of you can strain the shoulders and reduce the effectiveness of the exercise.
Avoid Unnecessary Neck Tension: Don’t strain your neck while pressing. Keep your head aligned with your spine and avoid pushing it forward or tilting it backward during the movement.
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.
