Mark OttobreFounder, Enterprise Fitness · Results Driven Coaching

Next Time You Dumbbell Press Try This

26 Sept 2026 · 1 min

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In this instructional segment, trainer Mark Ottobre demonstrates a hand‑position adjustment for the dumbbell press. He advises the participant, Julia, to start with a neutral grip (hands facing each other) and then rotate to a pronated grip during the press. This modification reduces stress on the anterior deltoid and external rotators, allows a slightly greater range of motion, and creates a deeper stretch in the pectoralis major. Mark emphasizes the importance of working through the end range of motion to develop strength where the pec is most stretched, correcting the habit of stopping short.

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Let's do 5. Instead of coming out here, which can place a lot of load on the anterior delt and the external rotator, I want to get you to just come neutral here. See where my hands are? And then go back into pronated. This will allow just a little bit more of a range of motion and a bit more of a stretch to the pec. Okay, hands facing each other. How does that feel? I didn't have this feeling before in the middle. Oh really? Julia said You're actually stretching out the pec. The pec is pulling as you get that range of motion. You've been stopping short. That's what I mean by end range, developing strength through end range.