Combine Shoulder Moves with 90 Degree Fly Into Hammer Shoulder Press

90 Degree Fly Into Hammer Shoulder Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Starting with a firm stance, grip the dumbbells with your palms facing each other, ensuring the dumbbells are touching. Holding the dumbbells in front of you, maintain a roughly 90-degree bend in your elbows. Initiate the movement with the 90 Degree Fly: lifting the dumbbells out to the sides, all the while preserving the bend in your elbows. After completing the fly movement and returning to the start, transition into the Hammer Shoulder Press. First, lift the dumbbells just above your shoulders while maintaining the hammer grip. Follow by pressing one dumbbell overhead, then the other, each in a controlled hammer press motion. After both arms have pressed overhead, revert to the initial position and commence the next rep, starting with the 90 Degree Fly.

Common Mistakes

Avoid the temptation to use momentum or body swings to help lift the weights; this can curtail the exercise's efficiency and might escalate the risk of injuries. It's pivotal to keep the movements steady, focusing on muscle contractions. While executing the Hammer Shoulder Press, especially, ensure that your core is engaged and your back remains straight to provide support and protect your spine.

Breathing

Inhale deeply as you hold the weights in the starting position. Exhale gradually as you perform the 90 Degree Fly. Take another breath in when you revert to the starting pose. Exhale as you execute the Hammer Shoulder Press with one arm, inhale as you lower it, then repeat the breathing pattern for the other arm. By adhering to these guidelines and ensuring proper form, you can effectively engage the chest, shoulders, and upper back muscles in this compound movement, ensuring a balanced upper-body workout.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Traps, Serratus Anterior

Tertiary Muscles

Middle Chest, Rear Shoulders, Latissimus Dorsi