Combine Strength Moves with Reverse Press Up Regular Press Down

Reverse Press Up Regular Press Down

Rep Range

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

Hints

Seated on a sturdy armless chair, hold dumbbells with palms facing you. As you press the dumbbells up, rotate your wrists so palms face away at the top. Return them down creating a circular motion, ending with palms facing you again.

Common Mistakes

Avoid using momentum; control the dumbbell movement. Ensure wrist transitions are smooth, not jerky.

Breathing

Inhale as you initiate the press; exhale at the top with the wrist rotation. Inhale while lowering the dumbbells; exhale as you reach the starting position.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior

Tertiary Muscles

Traps, Chest, Latissimus Dorsi