Apologies for the lack of posts. I have over 300 new illustrations, which I'll start posting soon. 🙂
Exercise: Seated elbows-in alternating dumbbell overhead press
Type: Compound push
Target muscle: Anterior Deltoid
Synergists: Upper Pectoralis Major, Lateral Deltoid, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Obliques, Psoas Major, Iliocastalis Lumborum, and Iliocastalis Thoracis
Dynamic stabilizers: Biceps Brachii (not highlighted in illustration) and Triceps Brachii (long head)
Detailed instructions and videos on my website (weighttraining.guide)
Keep your body still and your back and neck neutral.
Keeping your elbows tucked into your body emphasizes your anterior deltoid and upper pectoralis major and reduces the contribution of your lateral deltoid. What’s more, it eliminates the contribution of your supraspinatus, which is the most commonly damaged shoulder muscle.
Alternating your arms puts your torso out of balance, which forces the recruitment of stabilizer muscles in your core, such as your obliques, psoas major, iliocastalis lumborum, and iliocastalis thoracis.
The seated position keeps your body still and prevents you from cheating by using your legs to generate lift.
Download my ebook to your phone and use the professionally designed training programs at the gym! 😎 Visit weighttraining.guide/ebook. Link in bio.
The ebook includes weight training programs, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide -- basically, EVERYTHING you need to completely transform the way your body looks AND improve every single important component of physical fitness.
Visit weighttraining.guide/ebook. Link in bio.
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