DUMBBELL SHOULDER PRESS

1. While holding a dumbbell in each hand sit on a military press bench or utility bench that has back support . Place the dumbbells upright on top of your thighs.
2. Now raise the dumbbells to shoulders height one at a time using your thighs to help propel them up into position.
3. Make sure to rotate your wrists so that the palms of your hand are facing forward . This is your starting position.
4. Now , exhale and push the dumbbells upward until they touch at the top .
5. Then , after a brief pause at the top contracted position , slowly lower the weights back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

     

       VARIATIONS:-  You can perform the exercise standing or sitting on a regular flat bench . For people with lower back problems , the version  described is the recommended one .

                                         You can also perform the exercise as Arnold Schwarzenegger used to do it , which is to start holding the dumbbells with a supinated grip (palms facing  you) in front of your shoulders and then , as you start pushing up . You align the dumbbells  in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top . As you come down , then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hand are facing you . This variation is called the Arnold press . However , it is not recommended if you have rotator cuff problems.