Muscle Ventures Video Analysis

In this video analysis (Google ipod compatible, 3.6MB; Google streaming flash video), Bud demonstrates the rotated dumbbell chest press.  The chest press can be a challenging exercise  for those with shoulder pain.  The problem usually arises with the abducted and externally rotated position that is required for the exercise.  The rotation at the bottom of this move helps to eliminate the stress put on the shouolder joint and supporting structures.

In the first photo at the left Bud is in the start position for the press.  As you can see his elbows are close to his sides and his palms are facing each other.  In this position the shoulder is internally rotated and there is less stress on the joint.  This is a very safe position in which to begin the movement as the joint is strong and stable  when it is internally rotated. It should be noted that it is in this start position that most people feel the shoulder pain.

The second photo shows Bud in the initial push off phase.  Although his shoulders are still internally rotated you can see that as he is pushing he begins to rotate his hands and bring his elbows wide.  As he progresses  through the move he will be able to safely bring his shoulders into abduction and external rotation.

The third photo clearly shows Bud widening his elbow position as he pushes towards the top of the move.  It is at this point that the move begins to look more like a traditional chest press.  There is less stress on the joint at the top of the move.  The fourth photo shows the top of the move.  Buds' palms are facing away from him.  As he returns the dumbbells to the start position he rotates his palms so they are facing each other at the bottom again. 

Bud states that this variation of the chest press alleviates the strain he feels in his shoulder when performing a traditional chest press or even bench press.

ADDITIONAL LINKS

• This list provides different exercises that can also develop the chest.
• Anatomy of the chest.
  

In this exercise analysis (Quicktime ipod compatible, 6MB; Google streaming flash video), Bud Gibson, and I (Nancy) demonstrate the partial stiff-legged deadlift, a very effective hamstring exercise.  The primary muscles worked are the biceps femoris, semi membranosus and the semitendinosis.  These are the three muscles that make up the hamstring group.  The gluteus maximus is also affected by this exercise. 

We chose the partial deadlift because it takes stress off the lower back.  When the exercise is performed properly the bar is only lowered 2-3 inches below the knee.  This provides adequate stretching of the hamstrings and also allows the spine to remain straight throughout the exercise.  If the back rounds the lumbar spine is put in a very vulnerable position which may lead to injury.

The first photo shows the starting position for the exercise.  My torso is tall and spine straight, I have about a hip width grip on the bar and there is a slight bend in my knees.  As I begin the exercise I focus on bending or "hinging" forward at the hips.  If I bend properly at the hips it makes it easier to keep my spine straight.  This also allows me to push my hips back slightly to allow a greater stretch through the hamstrings.   I also focus on maintaining the slight bend in my knees.    If my knees bend as I am lowering the bar I will lose the stretch in the hamstrings therefore making the exercise less effective.

The second photo shows the lowest part of the exercise.  At this point the bar is about 2-3 inches below my knees and I am feeling a full stretch in the hamstrings.  To raise the bar to the start position I contract my glutes and hamstrings and straighten my torso. 

The third photo shows Bud in the start position.  His torso is tall and he also has a hip width grip on the bar.  His foot stance is a bit wider than mine (this is not significant enough to affect the exercise).   The fourth photo shows Bud  at the lowest point in the exercise.  Note how well he maintains the slight bend in his knees.  He is getting a good stretch in his hamstrings and glutes and he maintians a nice, flat back. 

ADDITIONAL LINKS

• Additional instruction on the sttiff legged deadlift.
• Learn more about the muscles that make up the hamstring group.
  

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.