Shoulder training: alternating dumbbell press
The dumbbell shoulder press is one of the most popular training exercises in the gym. It can exercise our shoulder muscles (deltoid muscles) very well. Strong deltoid muscles make your shoulders more three-dimensional and wider.
Usually we use both hands to perform dumbbell presses. Today I would like to recommend using one hand to perform alternating dumbbell presses! Add variety to your training content to give your muscles a different experience and stimulation!
The alternating press has the advantages of unilateral training! It can help you improve the imbalance of muscle strength on the left and right sides! 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!
Action demonstration:
The starting position is the same as the traditional shoulder press! You can sit or stand! Standing posture requires a lot of core strength!
1. Hold dumbbells in both hands and lift them to your shoulders, with your palms facing forward or sideways.
2. 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. After about 1 second, slowly lower the dumbbell! Then switch to the other hand and press!
Number of groups
Maintain 3-4 groups of 8-10 times each with a rest time of 60-90 seconds.
Precautions
1. Keep your core muscles tight to maintain a stable and neutral spine and don’t hyperextend!
2. Avoid shaking or swinging the body during the movement
3. It is recommended to choose a lighter weight than usual! Go focus on maintaining muscle tone!