Abs, Traps, Triceps
Standing Neutral Grip Alternating Dumbbell Press Instructions
- Assume a standing position with your spine neutral, ribcage down, and head looking straight ahead.
- Curl the dumbbells into position on your shoulders and ensure your spine remains in a neutral position by bracing your core. (Note: as the weight gets heavier you may have to utilize more of a clean motion to get them into place or allow a spotter to help)
- Maintain a neutral grip, take a deep breath, and press one dumbbell overhead by extending the elbow and contracting the deltoid.
- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths) and repeat with the opposite side.
- Repeat for the desired number of repetitions.
Standing Neutral Grip Alternating Dumbbell Press Tips
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.