Enhancing Skills

Alternating Press

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell alternating press is an upper body exercise that targets the shoulder muscles.

Stretch to do prior to exercise:

  • Shoulder circles
  • Arm crossovers
  • Triceps stretches

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging, jumping jacks, cycling)

How to select the proper weight:

  • Choose a weight that you can lift with proper form for the desired number of reps
  • Start with a lighter weight and gradually increase as you become stronger

Proper form:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height with palms facing forward
  2. Press one dumbbell overhead while keeping the other at shoulder height
  3. Lower the first dumbbell to shoulder height while pressing the other overhead
  4. Repeat for the desired number of reps

How to reduce the difficulty:

  • Use lighter weights
  • Reduce the number of reps or sets

How to increase difficulty:

  • Use heavier weights
  • Increase the number of reps or sets
  • Slow down the tempo of the exercise

Number of reps:

  • Beginner: 8-12 reps, 1-3 sets
  • Intermediate: 10-15 reps, 2-4 sets
  • Advanced: 12-20 reps, 3-5 sets

Estimated time for exercise: The estimated time for this exercise is 10-15 minutes.

Body Group:

Shoulders

Muscle Group(s):

Shoulders, Triceps

Muscles used:

Primary:

Deltoids

Secondary:

Triceps Brachii

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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