Combine Shoulder Moves with Triple Alternating Hammer Shoulder Press

Triple Alternating Hammer Shoulder Press

Rep Range

5-10

Hints

Begin by sitting upright on a sturdy, armless chair, ensuring your feet are flat on the ground and spaced shoulder-width apart for stability. Hold a dumbbell in each hand, positioning them just above your shoulders. Your palms should be facing each, initiate the exercise by pressing the dumbbell in your right hand overhead three consecutive times. While doing so, keep the left dumbbell stable, resting near your shoulder. After completing the three presses on the right side, transition and repeat the same action with the left hand, pressing the dumbbell overhead three times. Alternate between each side after every set of three presses for the desired number of repetitions.

Common Mistakes

Avoid leaning backward or to the side when pressing the dumbbell, as this can compromise your posture and the effectiveness of the exercise. It's also crucial to maintain a neutral spine and refrain from shrugging your shoulders. Ensure that you are not locking out your elbows at the top; a soft bend is recommended.

Breathing

Breathe in deeply as you prepare to press, exhaling each time you push the dumbbell overhead. For the triple press on each side, you might find it helpful to take a slightly more prolonged inhalation, exhaling with each of the three presses. This exercise, while seated, provides an excellent way to focus solely on the shoulder muscles, minimizing the involvement of the lower body and ensuring a strict form.

Muscle Focus

Primary Muscles

Front Shoulders

Secondary Muscles

Chest, Traps, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi