The high pressure press is a great way to build shoulders and triceps. The great thing about it is that your rotator cuff must remain activated throughout the lift to stabilize the shoulder. Therefore, people who often incorporate overhead press variations into their therapy have relatively healthy shoulders compared to the people who only use the bench press and completely neglect any overhead work done the exercise. If you do not make an effort to support your core and keep your ribcage, you may do some damage to your lumbar spine.
Adding the following dumbbell variants will teach you how to support your core. They also keep you honest with the amount of weight you can do because they will not let you cheat.
In all these exercises, you need to keep your torso upright and keep a strong flat back in every repetition. These floor variations are self-limiting (if you lack agility, you can not comfortably complete a repetition) and self-correct (if you try to do more than you can handle, you lose your balance and fall over.) You should have a strong one Feel contraction through the core.
Sitting Spreading Eagle Dumbbell Press
- Sit on the floor with your legs spread apart.
- Bend your quads so that your knees remain fully extended and flat on the ground.
- Hold your elbows up and your chest raised as you push the dumbbells up and back. Finish the lift with the biceps next to the ears.
- Place your elbows firmly against your body and lower the dumbbells so that your palms are neutral. This helps to protect the shoulder from impact.
Alternating Spread Eagle Dumbbell Press
- Maintain the same shape as the video above, but hold one dumbbell while the others lower and lift.
- Alternative arms in each repetition
L-Sit Dumbbell Press
- Sit on the floor with your legs outstretched, forming an L-shape with your body.
- Bend your quads so that your knees are fully stretched and stay flat on the ground.
- Hold your elbows up and your chest high as you push the dumbbells up and back so that you end the lift with the biceps next to your ears.
- Close your elbows firmly against your body and lower your elbows dumbbells down so that your palms are neutral.
Alternating L-Sit Dumbbell Press
- Retain the same shape as the video above but hold one dumbbell while the others lower and raise
Overhead press your body weight
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