Sean CooneyOwner, RESPORT Chiropractic & Physical Therapy · Owner at RESPORT Chiropractic & Physical Therapy

Strengthen Your Shoulders and Perfect Your Form with This Dumbbell Strict Press! #DumbbellPress

25 Oct 2024 · 1 min

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0:56

In this instructional segment, the trainer demonstrates the proper technique for a dumbbell strict press, emphasizing a neutral grip (palms facing each other) and the importance of shoulder positioning to avoid excessive chest protrusion that can arch the back. The cue mirrors a back squat: pull the lats down, create a solid front‑rack position by squeezing the shoulder blades together, and keep the elbows tight throughout the movement. The press is executed by driving the dumbbells upward while maintaining tight elbows, then lowering them by leading with the elbows, avoiding elbow flare. Throughout the lift, the trainer stresses bracing the hips and core to maintain a stable torso and ensure safe, efficient force transfer.

Chapters

Today we're gonna start with a dumbbell strict press, and a few things that we want to think about is our form and our position of the shoulder. So we're gonna go the neutral grip, so our palms are facing each other. We don't want to have our chest out because that's going to arch our back. We still want to approach this much like our back squat, where we're pulling our lats down and we're holding ourselves together, squeezing a balloon between our shoulders, keeping that nice solid front rack position. From here, we're going to try to keep those elbows nice and tight as we reach up and through, extending As far as we can, and then leading with those elbows back down. We want to avoid, again, that flaring of the elbows. So bringing those dumbbells up to the front rack, nice and tight, squeezing those lats and those armpits down. I'm gonna push up and through, reaching through the sky, keeping everything nice and tight, squeezing my hips, squeezing my stomach, bringing it right back down to that nice tight front rack.