KILLER VARIATIONGive your conventional dumbbell shoulder presses a little twist by performing it in an ALTERNATE manner.
It is very easy to press let’s say 70lb dumbbells simultaneously for 10 reps but if I ask you to press the 70lb dumbbells in an alternate manner (10 reps each shoulder) you’d find it much harder. That’s the good thing about alternate pressing: it keeps the muscle under tension for a longer period of time and produces growth.Here is KILLER variation of the alternate shoulder dumbbell press that I will suggest:1. Start with both dumbbells overhead just short of lock-out (the delts should bear the weight).
It is very easy to press let’s say 70lb dumbbells simultaneously for 10 reps but if I ask you to press the 70lb dumbbells in an alternate manner (10 reps each shoulder) you’d find it much harder. That’s the good thing about alternate pressing: it keeps the muscle under tension for a longer period of time and produces growth.Here is KILLER variation of the alternate shoulder dumbbell press that I will suggest:1. Start with both dumbbells overhead just short of lock-out (the delts should bear the weight).
2. Lower the right arm all the way down and press it back up, again slightly short of lockout
3. Repeat the same for the left arm.
The little “twist” that I mentioned above will turn out to be a STORM on your delts. Bringing the dumbbell short of lockout will ensure that the deltoids will bear the weight and keeping the non-working arm in that position (while the other is moving) ensures that you keep the pain there for longer.
You may need to reduce the weight you normally use on simultaneous pressing when you start these and be prepared to feel pain in your midsection, serratus and obliques on the next day (especially if you perform it standing).Happy lifting!by Vic Veeraj Goyaram (africanmuscle)
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