Combine Shoulder Moves with Close Grip Side Extension Into Shoulder Press

Close Grip Side Extension Into Shoulder Press

Rep Range

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

Hints

Begin in a standing position with feet hip-width apart. Holding the dumbbells at around lower chest height, ensure they are touching each other with your palms facing each other. Your elbows should be bent at approximately 90 degrees. To commence the Close Grip Side Extension, keep the dumbbells at this height and extend them straight out to your sides. Once extended, elevate the dumbbells to just above shoulder height, preparing for the Shoulder Press. Proceed to press the dumbbells upward, extending your arms. Following the press, lower the dumbbells back to just above shoulder height. Then, reverse the movement all the way back to the starting position, ensuring you follow the same exact path in a controlled manner for optimal muscle engagement.

Common Mistakes

Avoid using momentum when extending the dumbbells to the side; ensure it's a controlled motion. During the Shoulder Press, refrain from locking out the elbows completely to prevent unnecessary stress on the joints. Always ensure the path of the dumbbells is consistent and controlled, preventing any swinging motions.

Breathing

Inhale as you extend the dumbbells to the sides. As you move into the Shoulder Press, exhale while pressing upwards. Inhale again as you begin to reverse the motion, lowering the dumbbells, and exhale as you complete the return to the starting position.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior

Tertiary Muscles

Traps, Chest, Latissimus Dorsi