Combine Shoulder Moves with Seated Close Grip Front Raise Into Close Grip Shoulder Press

Seated Close Grip Front Raise Into Close Grip Shoulder Press

Rep Range

5-10

Hints

Executing the Seated Close Grip Front Raise into a Close Grip Shoulder Press is a multifaceted movement that targets both the front deltoids and the upper pectoral muscles. To perform this exercise with maximum efficiency and safety, follow these guidelines: Start your seated position on a robust, armless chair, start back straight perched near the edge for greater mobility. Spread your legs apart, allowing the dumbbells to hang between them. This positioning ensures that the weights have a clear, unobstructed path throughout the movement. Holding the dumbbells so they touch each other with your palms facing one another, initiate a front raise. Keep the dumbbells in contact and elevate them to shoulder height in a controlled manner. Upon reaching shoulder level, transition by bending your elbows, drawing the dumbbells up to just beneath your chin and hovering near the upper chest region. It's essential to keep the dumbbells touching throughout this phase. Following this, execute a shoulder press by pushing the dumbbells straight up towards the ceiling, maintaining the close grip and ensuring the weights remain in contact. After reaching the peak, carefully reverse the movement, first drawing the dumbbells close to the chest, then lowering them back to the initial position between your spread legs.

Common Mistakes

Refrain from using momentum to swing the weights up. It's crucial to employ muscle control, ensuring that the deltoids and pectorals are engaged throughout. Overextending or locking out the elbows can increase the risk of joint strain; maintain a slight bend, even when the arms are fully extended.

Breathing

Initiate a deep breath in at the starting position. Exhale while exerting force, both when raising the dumbbells to shoulder height and during the overhead press. Inhale as you revert to the starting position. Incorporating the Seated Close Grip Front Raise into Close Grip Shoulder Press into your regimen can provide a compound workout that targets multiple muscle groups, enhancing both strength and coordination.

Muscle Focus

Primary Muscles

Front Shoulders

Secondary Muscles

Upper Chest, Traps, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Middle Chest, Core