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운동 라이브러리
Seated Dumbbell Shoulder Press (Parallel Grip)
A seated dumbbell press with palms facing each other, keeping the elbows tracking forward for a shoulder-friendly pressing line that also loads the front delts and triceps.
어깨덤벨Vertical press
주동근
전면 삼각근
협응근
측면 삼각근삼두상부 승모근전거근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Set the bench upright and sit with your back supported.
- 02Bring the dumbbells to shoulder height with palms facing each other, elbows pointing forward.
- 03Plant the feet and brace the trunk with ribs down.
- 04Keep the dumbbells close to the front of the shoulders to start.
수행
- 01Press both dumbbells straight up, keeping the palms facing each other throughout.
- 02Lock out with the weights over the shoulders, arms fully extended.
- 03Lower under control back to shoulder height with elbows tracking forward.
- 04Maintain the neutral grip for the entire set.
체크포인트
- -Palms stay facing each other from bottom to lockout.
- -Elbows point forward and stay under the dumbbells, not flared to the sides.
- -Low back stays on the pad without excessive arch.
- -Bar path of each dumbbell is close to vertical.
흔한 실수
- -Letting the grip rotate to palms-forward halfway up.
- -Pressing the dumbbells out wide instead of straight up.
- -Cutting depth to avoid the harder bottom position.
- -Overarching to bring the chest into the press.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a primary or secondary overhead press.
- -A go-to swap when the standard palms-forward press irritates the shoulders.
- -Expect slightly more triceps involvement from the elbows-forward path.