Build Wider Shoulders With Dumbbell Shoulder Palm Presses
1,924 views · Published 6 April 2017 · 4:07 · Indexed 18 October 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports
If you want wider shoulders, you've gotta work your side delts. However, the staple exercises like barbell and dumbbell shoulder press only work the side delts to a limited degree...they tend to put a lot of focus on the front delts. I've got a version of the dumbbell shoulder press that's going to change that... It's going to not only focus the tension on the side delts, it's also going to focus the tension better on the delts just in general by minimizing tricep involvement. It's all in how you hold the dumbbell... You see, one interesting thing I've found with training in general is that an open hand position when pressing increases muscle activation in the target muscles. I believe it's one of the reasons that bodyweight exercises like push-ups (which use an open hand) give better muscle activation than versions where your hand is gripping on something (which I find tends to shift focus to the triceps somewhat). Now, I don't know if it's because of the greater contact with the surface of the palm or the wrist position/angle or what the reason....there could be several different explanations. Whatever the reason, now we're going to apply that open-hand concept to free weight training with this method. One of the other bonuses with this exercise is the core work. Because you're only pressing with one arm, it places great stabilizing requirements on the core muscles. You will notice that range of motion is shorter with this exercise than with regular shoulder presses. And the heavier you go, the shorter the range gets because of the number of dumbbell plates. This is something you could fix if you have adjustable dumbbells, loading more on the top end and less on the bottom end. Generally speaking, though, it won't be much of an issue. -------------------------------------------------------------------------- Build human forklift strength with the powerful "Single Rep Cluster" method... https://www.fitstep.com/2/muscle-explosion/landers/3-single-rep-cluster-training.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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