Serrano 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
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Serrano Press is a shoulder-focused exercise that primarily targets the deltoids, with secondary emphasis on the traps and upper back. Using a dumbbell for resistance, this exercise involves pressing the weight overhead while maintaining a stable core and proper posture. The movement helps improve shoulder strength and stability while engaging the upper back muscles for better posture and overall upper body strength. It is an effective exercise for building shoulder muscle and improving shoulder mobility, making it suitable for both strength training and rehabilitation programs.
How to Perform
Begin by positioning yourself face down on an incline bench, keeping your chin tucked and your arms fully extended beneath you.
Reach down, take a deep breath, and grasp the dumbbells with a firm grip. Externally rotate your shoulders to ensure your palms are facing forward.
With another deep breath, press the dumbbells straight up overhead by extending your elbows and activating your deltoid muscles. Keep your core engaged and your posture stable throughout.
Slowly lower the dumbbells back down to the starting position, ensuring your arms form a 90-degree angle, or slightly lower depending on your arm length and mobility.
Repeat for the desired number of repetitions, maintaining controlled movement and proper form throughout the exercise.
Tips
Ensure that your wrist stays aligned with your elbow throughout the pressing movement.
Avoid letting your head move forward excessively; keep it in a neutral position to maintain proper alignment.
As you press the dumbbells overhead, focus on driving the biceps toward your ears while exhaling.
Keep your elbows slightly bent at the top of the movement, without fully locking them out, to maintain continuous tension on your shoulders.
If you struggle to fully extend your elbows overhead, it may be a sign of limited shoulder mobility, possibly due to inadequate scapular upward rotation.
How Not to Perform
Avoid Using Momentum: Don’t swing your body or use excessive force to lift the dumbbells. Keep the movement controlled to ensure the focus remains on the shoulders and to prevent unnecessary strain on your joints.
Don’t Arch Your Lower Back: Avoid arching your lower back excessively while pressing the dumbbells overhead. Engage your core and maintain a stable, neutral spine to prevent strain on your lower back.
Don’t Let Your Elbows Lock: Don’t fully lock out your elbows at the top of the movement. Keep a slight bend in the elbows to maintain constant tension on the deltoids and avoid joint stress.
Avoid Forward Head Position: Keep your head in a neutral position and avoid jutting it forward while pressing. This will help maintain proper posture and avoid neck strain.
Don’t Use Too Much Weight: Avoid lifting weights that are too heavy for you, as this can lead to improper form and injury. Choose a weight that allows you to complete the movement with control and proper technique.
Don’t Let Your Wrists Collapse: Ensure your wrists are aligned with your elbows and not bent excessively during the press. A neutral wrist position will reduce strain on your forearms and wrists.
Don’t Rush the Reps: Perform the exercise slowly and with intent. Rushing through the repetitions can cause you to lose focus, use momentum, and prevent activation of the target muscles.
Avoid Wide Elbows: Don’t flare your elbows out too far. Keep your elbows at a comfortable angle close to your body to properly engage the shoulders and upper back.
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.
