Shoulder press and dumbbells: tips and benefits + video

Shoulder Press and Dumbbells: Benefits and Guidance of Forms and Videos

https://www.youtube.com/watch?v=vzdhv6d2yls

Few muscle groups are as important as your shoulders. Muscles in and around your shoulders – with rhomboids, deltoids, and trapezius-It is used in everything from push to carry vegetables.

An exercise that strengthens those important muscles is the shoulder media and dumbbells. The level of any high -quality exercise, the dumbbell shoulder press is a strong exercise for every athlete, a passion for physical exercise, and regular exercises.

If you are exercising for the first time or seeking to improve your form, this guide to the shoulder media and dumbbells has everything you need to know.

Basics of shoulder press

The shoulder media (also called high media) is a upper body exercise that strengthens the shoulders and improves mobility in the rotator cuff. It is done by lifting the weight directly over your head.

Any press exercise – if you do it with machines, medicinal ball, or dumbbells – focuses on several important muscles that support the shoulder, as well as:

• Deltoids
• Triceps
• Trapezius
• Upper chest (large pectoralis)

Thanks for its simplicity and simplicity, the dumbbell shoulder press is popular among computers and veterans. After all, no special equipment is needed: all you need is a pair of dumbbells.

Benefits of Dumbbell Press

If the shoulder media and dumbbells are already not part of your exercise routine, it should be. The shoulder machine can help you:

• Build high body strength – Each time you lift the dumbbells up, you promote muscle growth in your shoulders and upper arms. Not only you See The result of the shoulder press in your upper body, but you will do it Feel Like other upper body exercises they become easier with ongoing efforts.
• Increase the shoulder stability – When you make shoulder media and dumbbells, not just lift the weight – you also work to keep them straight and still. This part of the exercise incorporates a small quiet muscle into your shoulder joints – supraspinatus, infraspinatus, subscapularis, and small teres – which keep the shoulder in place. Lastly, increasing shoulder stability can reduce your risk of injury to the upper body.
• Increase total balance – As with any practice, the dumbbell shoulder press burns calories and improves your strength, contributing to your overall well -being.

How to make shoulder press and dumbbells

In fact, if you want to reap the benefits of dumbbell shoulder media, you need to implement the movement correctly. The correct form protects you from the wound and guarantees the best results.

Complete a set of shoulder press and dumbbells, follow these steps:

• Step 1: Choose your dumbbells – Choose the right weight is important. Start with a pair of lighter dumbbells, then do your job up.
• Step 2: Set yourself Turn your dumbbells to the open position in the gym, then square your feet wide-width, kneel slightly, and tighten your base muscles and glutes.
• Step 3: Ready dumbbells – one at a time, bring your dumbbells up, palm towards the outside until you have the level of your ears. Pull your elbows at an angle of 90º and turn them slightly.
• Step 4: Press the dumbbells on – For control, lift dumbbells, stretch your hands without completely closing the elbows.
• Step 5: Slowly Dumbbells – For the same control, allow weight to return to their starting position.

The standard set of shoulder media and dumbbells is 5-10 reps, but you can do as many or as few as you like – whatever it feels better!

Tips for full shoulder press

Is it? Want to increase muscle growth and avoid progressive injuries? Here are the best practices to consider for the shoulder press:

• Start with lightweight weight -The surrounding may be trying to achieve at an attractive weight of 30 pounds, resisting that appetite. Even if you are accustomed to large dumbbells, we recommend starting small to build strength on the shoulders. Once you have used a few sessions and lightweight, you can try heavy dumbbells.
• Focus on the techniques – The first few times you try the shoulder press, go slowly as possible and look at how your hands, feet, and back are set. You may even want to start in front of a mirror without weight. That way, you can finish your form.
• Keep your elbows – As mentioned, your elbows should point forward slightly rather than directly on the side. When your elbows come out too far, you risk putting stress on your shoulder joint muscles and rotation, making the wound more likely. Together, bringing gums into muscle inserts that are even more focused. Target of angles 30-45º.
• Avoid leaning back – Reliability during the shoulder media can put a problem on the spine, so keep your spine as straight as possible. Spotter can help adjust your posture.

Dumbbell Media Differences

While the shoulder press and dumbbells are normal, there is more than one way to combine your shoulder muscles.

Press the shoulder

To make the dumbbell shoulder press, place the back pad of the adjustable bench at an open angle – one or two “clicks” before the top is usually better.

From there, walk against the pad, bring the dumbbells to your shoulders, and lift it up.

Arnold press

Mentioned after Arnold Schwarzenegger, Arnold media includes a hand rotation. You can make Arnold media sitting or standing.

Here’s how to carry out this exercise:

• Bring the dumbbells to the shoulder level with your palms facing you
• Lift the dumbbells, rolling your arms out like you
• Reduce the dumbbells, changing the motion so you can finish with your facing palms

Start pushing the shoulder today

No matter what difference you prefer, the shoulder press and dumbbells can increase your upper body strength, helping you improve and maintain mobility in your hands. You will see the results on the gym and In daily life.

If you are ready to build strength and promote muscle growth, the shoulder media is a great place to start and the bottle fitness is the best place to do. Our five-star centers have everything you need to start-or to speed up your body exercise.

Find your close balance of Chuze and put your new shoulder knowledge on the test.

Sources:

Cleveland clinic. Shoulder muscles. https://my.clevelandclinic.org/health/body/21798-shoulder-muscles

Webmd. How to make a shoulder press. https://www.webmd.com/fitness-exercise/how-to-shoulder-press

Reviewed by:

Ani is the Vice President of Equality at Chuze Fitness and oversees the group of group exercises and team training departments. He had a 25+ year job in club management, personal training, group exercises and teacher training. Ani lives with her husband and baby in San Diego, CA and loves hot yoga, snow board and all good things.