Seated Hammer grip Front Delt Overhead Press-Dumbbell

Differentiation: Mechanics

This variation of a Seated Shoulder Press is unique from other Seated Shoulder Press exercises. Here is how: your palms face each other throughout the rep. Using this hand position targets your front deltoids. You also keep your arms and elbows directly in front of your body. This position works your front deltoids more than any other area of the deltoids. You use dumbbells for this exercise. Using dumbbells ensures that each set of deltoids lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids.

Starting Position

To get into starting position, do this...

1) Locate a movable military bench.

2) Set the adjustable bench to a 90-degree angle or use a back support bench.

3) Obtain two dumbbells.

4) While holding a dumbbell in each hand, sit on the bench.

5) ...with your back flat against the pad.

6) Place your feet flat on the floor, shoulder-width apart.

7) Raise the dumbbells up to shoulder height.

8) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.

9) Hold the dumbbells with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight and your elbows forward, exhale as you press directly upwards

3) ...until your arms are nearly fully extended and pointed overhead.

4) Hold this position for a count of one second.

5) Then, inhale as you return to the starting position using a slow and controlled movement.

6) Repeat reps for a full set.

7) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your elbows in front of your shoulders at all times, which will keep constant pressure on your front delts, giving them the most benefit.

Keep your core muscles tight.

Your palms should face each other throughout the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Do not lock out every single rep, otherwise you will become tired too easily.

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