Hey everyone, thanks for tuning in and welcome back to another Technique Tuesday. Before
we start, just a quick reminder that if you like what you see and are interested in learning
proper exercise technique, be sure to subscribe to our channel and hit the notification bell
so you don’t miss out on any of the exercise technique videos! Also, if you have any questions
ask them down in the comments section and we’ll either respond to you directly in
the comments section or answer your questions during our weekly Sunday Q&A. Alright, time
to demonstrate the exercise!
The exercise we will be demonstrating for you will be the Standing Dumbbell Shoulder
Press. To perform the Standing Dumbbell Shoulder Press, place a pair of dumbbells next to your
feet and stand with your feet approximately shoulder width apart or slightly wider than
shoulder width with your feet pointing straight ahead or externally rotated up to 15 degrees.
Squat down to grasp the pair of dumbbells with a closed grip, then stand up and curl
and press the dumbbells so that the dumbbells are directly above your shoulders with your
hands, elbows, and shoulders all in the same vertical plane. Your arms should be perpendicular
to the floor and parallel to each other. This will be your starting position.
Inhale as you lower the dumbbells slowly and under control while maintaining a stable body
position. Keep your wrists stiff, your forearms perpendicular to the floor, and the dumbbell
handles in line with each other. Continue to lower the dumbbells until the inside head
of the dumbbells make contact with the outsides of your shoulders. Exhale as you press the
dumbbells slowly and under control upward and slightly toward each other while maintaining
a stable body position. Keep your wrists stiff, your forearms perpendicular to the floor,
and the dumbbell handles in line with each other. Your hands, elbows, and shoulders should
be in the same vertical plane. Continue pressing the dumbbells until your elbows are fully
extended and keeping your forearms nearly parallel to each other. At the completion
of the set, slowly lower the dumbbells and return them to the floor in a controlled manner.
Regarding tempo, there will be four numbers which will determine the speed of the movement.
The first number is going to be the eccentric portion, or the lowering phase, of the movement.
The second number is going to be the pause at the bottom of the movement. The third number
is going to be the concentric portion, or the lifting phase, of the movement. And the
fourth number is going to be the pause at the top of the movement.
Therefore, a tempo prescription of 5-0-1-0 will require you to lower the weight for 5
seconds and immediately lift the weight for 1 second, without resting at the bottom or
top of the movement. A tempo prescription of 3-2-1-0 will require you to lower the weight
for 3 seconds, rest at the bottom position for 2 seconds, and lift the weight for 1 second
without resting at the top position. A tempo prescription of 4-0-2-1 will require you to
lower the weight for 4 seconds, lift the weight for 2 seconds, without resting at the bottom,
and rest for 1 second at the top of the movement before performing the next repetition. A tempo
prescription of 2-1-2-1 will require you to lower the weight for 2 seconds, rest at the
bottom position for 1 second, lift the weight for 2 seconds, and rest at the top position
for 1 second before performing the next repetition.
That’s it for today’s video. Thanks for tuning in. If you liked what you saw be sure
to hit that like button, subscribe to our channel, and hit the notification bell so
you don’t miss out on any of the exercise technique videos. And if you have any questions,
ask them down in the comments section and we’ll either respond to you directly in
the comments section or answer your questions during our weekly Sunday Q&A. Keep fit, have
fun, and we’ll see you again next week!