In that case, choosing only one exercise (such
as dumbbell shoulder press) for the front deltoid muscles in your shoulder workout program is more than enough.
Instead of upright rows, stick to exercises such
as dumbbell shoulder presses, military presses and various raises.
Not exact matches
The
dumbbell bench
press targets the fronts and tops of the
shoulders, the triceps and the chest muscles, while also engaging the rhomboids and the serratus anterior
as secondary muscles that help execute the move.
In addition, one - arm and alternating
dumbbell presses provide an intense training for the core musculature and
shoulder girdle,
as they will need to work harder to stabilize your body and the load.
So just
as you'd add the resistance of
dumbbells when doing an overhead
press, you
should also add resistance to your core movements.
Proper
dumbbell shoulder press makes you do a
shoulder press technique in a way that it will minimize injuries
as well.
Dumbbell workouts such
as dead lifts,
shoulder presses, bench
presses, leg lunges, arm curls and calf raises are great workouts for increasing muscle mass.
Different muscle groups require different workouts such
as: for forearms: farmers» walk and towel pull, for
shoulder muscles:
dumbbell press and
dumbbell raises, for chest enlargement: bench
press and weighted dips, for hamstring muscles: lying leg curls and so on.
The
shoulder press is a very commonly used exercise which can be performed with
dumbbells, a barbell, band (
as shown here), or a resistance machine.
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As you do so,
press the
dumbbells overhead into a
shoulder press.
Of course, basic multi-joint exercises such
as bench
press, dips, and incline
press should be the foundation of your routines, but this
dumbbell flye modification is pretty cool.
Keep in mind that lateral deltoids are also heavily involved in
pressing shoulder exercises (such
as dumbbell or barbell
shoulder presses), especially if you perform them with the elbows out to the side.
Shoulders and chest: pushups, pushups with an extended range of motion (such
as doing them on
dumbbells so your chest can sink a little deeper),
dumbbell bench
press (at all angles), handstand iso holds,
dumbbell overhead
presses.
Avoid the
dumbbell incline bench
press for now if you do have a significant pectoral - or
shoulder - related issues (e.g. injury, imbalance, mobility, etc.) that would likely worsen
as a result of doing this exercise.
Technically, out of all the variations of
shoulder workouts performed in this study, the Standing
Dumbbell Press was the winner in terms of total muscle activation except
as shown in Figure B where seated Barbell
Presses resulted in slightly more Lateral Delt activation.
I would recommend using the seated overhead
dumbbell press as your core
shoulder movement.
Other exercises could include any instance where the bench
press has been compared to another upper - body
pressing exercise, such
as incline and decline bench
press,
shoulder press,
dumbbell flys, or push - ups.
Lay on a flat bench
press and hold the
dumbbells where you chest and
shoulders meet,
as if you were at the bottom of the stretch on a
dumbbell bench
press.