rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Dumbbell Shoulder Press
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The overhead press with dumbbells — seated against an upright bench,
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press from the shoulders to lockout overhead.
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- **Category:** Main circuit
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- **Type:** Free-weight vertical press (dumbbells)
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- **Targets:** Shoulders, triceps, upper chest
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- **Prescription:** 3 × 8–12
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## Setup
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Set the bench back upright. Sit with the dumbbells at shoulder height,
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palms forward, forearms vertical, feet planted.
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## Execution
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1. Press both dumbbells straight up until the arms lock out overhead.
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2. Keep the weights over the shoulders — not drifting forward.
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3. Lower under control back to shoulder height.
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## Cues
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- Forearms vertical from every angle, wrists stacked over elbows.
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- Ribs down; the back stays on the pad, not arching off it.
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- The head moves slightly through at the top — bar path stays vertical.
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## Common Mistakes
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- Overarching the lower back to press bigger weights.
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- Stopping short of lockout.
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- Letting the dumbbells drift out sideways on the way up.
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## Progression
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Add weight while the back stays quiet on the pad; standing presses
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recruit more trunk once the seated pattern is strong.
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