The heavy seated
dumbbell press engages your front and side delts.
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.
The main benefit of using
dumbbells is that it requires you to
engage a greater number of muscles compared to the barbell and machine variant and actually activates the lower fibers of the chest
press better than a barbell
press — since your hands are free to move across your body when you use
dumbbells, the lower pecs get a better workout.
By moving your arms in an alternating fashion during the
dumbbell chest
press you will
engage significantly more stabilizer muscles because of the rotational forces.
Tri-set: Wide Stance
Dumbbell Squats (
press with heels to
engage the glutes & hamstrings) 3 sets of 10 - 15 reps Lying Leg Curls 3 sets of 10 - 15 reps Wide Stance
Dumbbell Squats (
press with heels to
engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
Try kneeling on both knees and
pressing one
dumbbell over your head on the weaker side while
engaging your glutes and abdominals.
To make overhead
pressing even more challenging for your core, instead of using a barbell use a heavy
dumbbell in just one hand while standing and bend slightly to one side (bend away from the side holding the
dumbbell) to help
engage your oblique muscles more to help you lift the weight.