The Alternate Dumbbell press is a great exercise for you shoulders and triceps as well as good for coordination for the upper body.
Position: A standing position with the feet a comfortable distance apart and a dumbbell held in each hand at the shoulders.
Action: From this position, the dumbbells are pushed overhead until the arms are locked at the elbows, then returned to the shoulders and the motion repeated.
The arms are extended overhead alternately.
First, one dumbbell is pushed overhead and as it descends to the shoulder the other dumbbell is pushed overhead.
One is rising as the other is descending. If one arm is stronger than the other it is wise to start with the weaker arm and concentrate on its effort.
Breathing: Inhale as the weaker arm pushes the overhead and exhale as the stronger arm goes overhead.
Starting Resistance: Women can start with 7½ lbs. in each hand with ease. Men can begin with 15 lbs. in each hand.
Progression: Begin the movement with 7 counts for each arm, adding 1 count each week until 12 have been performed for three periods. Then add 2½lbs. to each and begin again at 7 counts.
Goal: Girls and women should work to 20 lbs. in each hand. Men and boys should work to a resistance of 50 lbs. in each hand.
Results: This movement will develop the muscles of the arms and shoulders, particularly those in the back of the arms.
The muscles of the upper back that control the movement and position of the shoulder blades, are also involved. It is also of value to equalize the strength of the arms.
Comments: A most common fault in the performance of this exercise is that of holding one hand at the shoulder while the other is raised.
For best results one arm should be extended overhead as the other is being lowered, so that one reaches arms’ length overhead the moment the other touches the shoulder.
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