Proper Positioning
Grasp the dumbbells with an overhand grip
Raise dumbbells to shoulder height with palms facing forward
Forearms and wrists are in line throughout the movement
Engage the core and glutes for stability
Knees slightly bent
Feet around shoulder width apart
Proper Technique
Eccentric - Descend
Inhale, breathing with the stomach
Keep the primary muscle region, the shoulders (deltoids) contracted throughout the movement, specifically focusing on the front delts
Slowly lower the dumbbells through the flexion of the elbows until the elbows are parallel to the floor
Concentric - Ascend
Exhale and press the dumbbells
Press with the shoulders using the triceps as support
Do not lock elbows, 'squeeze' shoulders at peak contraction
Essential Tips
Keep a natural arch in the lower back
Keep the core and glutes engaged to avoid leaning back
Do not lock out the elbows or knees
Avoid dipping elbows toward chest level as this can cause injuries
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