Seated Dumbbell Presses

FINAL POSITION

Metacarpal Carpal

Radius Ulna

Sit on a bench, keeping the back straight, and hold dumbbells at shoulder level with an overhand grip (thumbs pointing inward):

• Inhale and extend the arms vertically.

• Exhale at the end of the movement.

This exercise contracts the deltoid, mainly the middle deltoid, as well as trapezius, serratus anterior, and triceps brachli.

This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.

9th rib Lumbar vertebra

Middle deltoid Posterior deltoid

Anterior deltoid

Splenlus — Sternocleidomastoid Levator scapula Trapezius

Deltoid

Extensor pollicls longus

Extensor dlgiti minimi

Biceps

Brachloradialis

Extensor digitorum

Flexor carpi ulnaris

Extensor carpi ulnaris

Extensor carpi radialis brevis

Anconeus

Extensor carpi radialis longus

Semlspinalls capitis

VARIATION PALMS FACING EACH OTHER

Triceps brachii

Medial head Lateral head Long head

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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