Combine Arm and Shoulder Moves with Tricep Press Into Shoulder Press

Tricep Press Into Shoulder Press

Rep Range

5-10

Hints

Stand with feet hip-width apart, holding a dumbbell in each hand. Place the dumbbells together so they touch, and bring them behind your head with your elbows bent and pointing towards the ceiling. This is your starting position for the tricep press. Engage your core and maintain a neutral spine. For the tricep press, press the touching dumbbells straight up, extending your elbows but not locking them. As you lower the dumbbells from the top of the tricep press, bring them in front of you to shoulder height, palms facing forward, preparing for the shoulder press. Press the dumbbells upwards, extending your arms fully. At the top of the shoulder press, position the dumbbells back together and lower them behind your head, preparing once again for the tricep press. Repeat this fluid motion for the desired repetitions.

Common Mistakes

Allowing the lower back to arch, especially during the shoulder press. Keep your core engaged throughout to protect the spine. Flaring the elbows out during the tricep press. Make sure to keep them pointed upwards and close to the head. Relying on momentum or using the legs to assist with the lift. Ensure the movement is controlled and strictly from the upper body.

Breathing

Inhale when returning the weights to the starting position. Exhale during the exertion phase, which is when you're pressing the weights upwards, be it for the tricep or the shoulder press.

Muscle Focus

Primary Muscles

Triceps, Shoulders

Secondary Muscles

Forearm, Serratus Anterior

Tertiary Muscles

Traps, Chest, Latissimus Dorsi