The Dumbbell Press: Gym Shorts (How To)

BarbellLogic Photo

BarbellLogic
2 years 181 Views
Category:
Description:
New to the dumbbell press or looking for a quick technique tutorial? Learn correct form in one short video.

The dumbbell press is an accessory lift that mimics the barbell press, but the use of the dumbbells limits the weight and accessibility for many lifters while allowing for each arm to move independently and greater rotation at the shoulder during the execution of the movement.

GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh

This movement requires two dumbbells or (ideally) equally heavy objects that can easily be grasped, such as kettlebells or adjustable dumbbells. As an alternative, this exercise can be performed with one arm at a time if needed.

During the concentric portion of the movement, we internally rotate the shoulders, pronate the forearms, and twist the dumbbell so the palms face forward at the top.

During the eccentric portion of the movement, we externally rotate the shoulders, supinate the forearms, and twist the dumbbells so the palms face each other in the bottom.

Unless a lifter does not have access to a barbell (for example, training in a hotel gym or prevented from training in a public gym) we tend to program these as an accessory lift to provide additional stress for the press and the muscles that contribute to the press (triceps, deltoids, and pectoralis major, primarily).

We tend to program these for advanced athletes who both have access to dumbbells and want to build muscle to enable greater strength for the muscles that contribute to the barbell bench press (or--maybe--who simply want to get more jacked).

Because it's hard to perform these at high intensities, we recommend programming higher rep sets: 2-5 x 6-15.

These are generally performed near the end of the workout, after the bigger barbell movements have been performed, and they can be performed in a circuit or in a superset with other exercises.

If you're advanced athlete looking to build your press (or the muscle that contribute to the bench press) consider adding the dumbbell bench press to your program.

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:
-Neutral grip
-Elbows forward
-Hands around chin height
-Gaze straight ahead
-Feet shoulder width apart
-Top: wrists locked into place
-Top: pronated grip (palms facing out)
-Top: Elbows fully extended
-Top: dumbbells directly over your shoulders
-Rotate wrists so palms face forward on the way up: internal rotation & pronation
-Rotate wrists so palms face each other on the way down (external rotation & supination)
-Dumbbells close to the shoulder and elbows tight to the body

SUBSCRIBE: https://bit.ly/2N20cLZ

----------------------------------------------------------------

This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.

We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.

We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.

WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1

Join us for a lifetime of success under the bar. This is the foundation of our journey together.

Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/