Proper technique and the ability to stabilize equals success with the front dumbbell press.
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In this analysis (Quicktime ipod compatible, 12MB; Google streaming flash video), Bud Gibson and I (Nancy) demonstrate the Front Dumbbell Press. This exercise emphasizes the anterior deltoid and the middle deltoid. There is stabilzation support from the rear deltoid, triceps and the rotator cuff muscles.
This particular workout was a Max Strangth Day in which we were lifting 90% of our 1RM's. We were completing 5 sets of 2 repetitions each.
The first picture at the right shows me (Nancy) in the start position. I am attempting 40lb dumbbells. The middle of the dumbbells begin at ear level. To begin the move push the dumbbells straight overhead and concentrate on squeezing the deltoids at the top of the move. This is shown in the second picture at the right. One repetition is complete when the dumbbells return to ear level.
As you watch Bud in the video note that he is attempting 55lb dumbbells-a weight he has not attempted before. Also note that I am spotting Bud for safety reasons. As Bud begins the move he starts out pretty strong. Towards the top of the move it is clear that the weight is heavy and joint stability is a concern. Even though he completes his reps he decides to return to the 50lb dumbbells because of the joint stability issue.
The fourth picture at the right shows one spotting technique. Bud did not need help with the upward push, however, he needed a bit of guidance with the direction of the dumbbells (making sure they rise straight up and do not get too far behind his head). If momentum takes over and the dumbbells cannot be controlled injury may result. The guidance I provided was minimal and it allowed him to complete the move.
Additional Links
- You can find various shoulder exercises here
- Find out more about the importance of joint stability during the shoulder press and chest press.
