Combine Shoulder Moves with Shoulder Press Into Hammer Shoulder Press

Shoulder Press Into Hammer Shoulder Press

Rep Range

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

Hints

Begin in a standing position with feet shoulder-width apart for a sturdy foundation. Hold a dumbbell in each hand right above shoulder height. For the initial shoulder press, your palms should be facing forward. Engage your core to maintain stability throughout the exercise. Press the dumbbells directly upwards, extending your arms but without locking the elbows. As you descend the dumbbells back just above shoulder height, rotate your wrists so your palms are now facing each other, transitioning into the hammer grip. From this hammer grip position, press the dumbbells upward once more, noting the slight change in muscle engagement due to the changed grip. After completing the hammer press, lower the dumbbells and rotate your palms back to the starting position to prepare for the next shoulder press.

Common Mistakes

Ensure you don't lock out your elbows when fully extending the arms to prevent undue strain. Keep a steady and controlled pace, avoiding the use of momentum to push the weights. It's crucial to transition smoothly between the two types of presses for wrist safety.

Breathing

Inhale at the starting position and exhale as you press the dumbbells upwards. Breathe in again when lowering them back to just above shoulder height. This dual press style provides a comprehensive shoulder exercise, targeting multiple parts of the deltoid muscles.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Chest, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi