In contrast, Kohler et al. (2010) compared the triceps muscle activity during seated barbell and
dumbbell shoulder press on a stable bench or swiss ball reporting that the stable bench in both conditions produced superior levels of muscle activity than performing the exercise on a swiss ball.
Not exact matches
Nevertheless, barbell and
dumbbell presses are the primary chest compound moves you
should rely
on for building size and strength in this area.
Leg Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15 Upright row (hands
shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French bench
press on a flat bench 2 x 10 - 15 Cable row 2 x 10 - 15
Dumbbell bench
press 2 x 10 - 15
A good start would be to concentrate
on: bench
press, incline bench
press,
shoulder press, squats, lunges, deadlifts, chin ups, barbell and
dumbbell rows.
For example: say my max for 10 reps
on the
shoulder press is 12.5 kg
dumbbells, am I doing 4 sets of 8 - 10 reps of 12.5 kg or am I starting lower and working up?
Squat with band resistance Dips of chair Step - ups
on to chair / coffee table Lunge walks Lunge jumps Push - ups Stair sprints Stability Ball squats Stability ball back extension
Dumbbell shoulder press Push - up with DB row
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.
Front squat: Keep the
dumbbells in
shoulder press neutral position with arms flexed at 90 degree, like resting
on your soulders.
Perform a hammer curl with both
dumbbells before twisting your wrists out, keeping a firm grip
on the
dumbbells into a
shoulder press.
I perform Arnold
press and
shoulder dumbbell presses on alternate weeks for variety in my workouts.
Second, there had been a post
on the Gripboard talking about the heaviest One Arm
Press people could do with no leg drive and starting with the
dumbbell in contact with the
shoulder.
I'm doing squats, ez bar curls,
dumbbell bench and bent rows one day... and deadlifts, seated
press and
shoulder - width upright rows only to bottom rib
on the next day.
To keep tension
on the delts all the way through to the top of
shoulder press exercise, you need to use a very simple change in
dumbbell angle.
4 sets of Seated
dumbbell shoulder presses 4 sets of heavy
dumbbell shoulder shrugs 4 sets of bent over
dumbbell raises 4 sets of front
dumbbell raises Do the first sets 12 reps then progress with weight
on each set to failure
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.
The Arnold
Press (named after the most famous Bodybuilder of all time, of course), is a slight variation of the regular
Dumbbell Shoulder Press that places very little tension
on your joints and allows for a more complete range of motion than it's traditional counterpart.
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.