Close Grip Front Extension Into Reverse Shoulder Press
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Start in a standing position with your feet hip-width apart. Hold the dumbbells at chest height, keeping them touching each other throughout the movement, and palms facing you. With bent arms, and the dumbbells close to your body, begin by pressing the dumbbells straight out in front of you, ensuring they remain at chest height. After fully extending your arms, pull the dumbbells back towards you. Next, press the dumbbells upwards, extending your arms towards the sky without fully locking your elbows. After reaching the peak of the upward press, bring the dumbbells back down to the starting chest height position. Continue this sequence for your desired reps.
Common Mistakes
Ensure the movement remains controlled throughout both phases of the exercise, avoiding the use of momentum or rapid jerking motions. For the upward press, maintain a stable and neutral spine, ensuring you're not arching your back. Engage your core muscles throughout to offer additional stability and support, and ensure you're not overextending or locking your elbows during any phase of the movement.
Breathing
Inhale as you press the dumbbells straight out in front of you, exhale as you pull them back towards your chest, inhale again as you start the upward press, and exhale as you lower the dumbbells back down to the starting position.
Muscle Focus
Primary Muscles
Front Shoulders, Middle Shoulders
Secondary Muscles
Upper Chest, Traps, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi, Core