• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • NEW – EVO Geneva Champel
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Tutorial: Alternate dumbbell shoulder press

    21st October 2020
    Alternate dumbbell shoulder press - Alternate Dumbbell Shoulder Press - presse épaule alternée avec haltère - EVO Fitness

    The alternate dumbbell shoulder press is a staple upper body strength exercise. Mostly focusing on your shoulders, this exercise can also offer an extra core challenge. Here’s how to include it on your workout for increased exercise and sports performance.

    WHAT

    • The alternate dumbbell shoulder press is an excellent upper body strength exercise with an extra core challenge.
    • It can offer an alternative to the traditional shoulder press, and can also be performed seated or kneeling — for an extra core challenge.

    HOW

    • Stand with feet hip-width apart, holding two dumbbells.
    • Clean the dumbbells to the front rack position. Set the shoulders and engage the core.
    • While maintaining an upright posture, press one dumbbell overhead. Keep the other one tightly in the front rack position.
    • Return and switch sides. Repeat for reps or time.

    WHY

    • Overhead presses are a foundation upper body strength movement. Any free weights movement that requires pressing a load overhead also places an increased demand on the core muscles to stabilise the load. This stability is both afforded by proper alignment and core muscle engagement. 
    • With the alternate dumbbell shoulder press, there is asymmetrical loading, which ‘pulls’ the body to one side, placing additional demand on the opposing core muscles to stabilise the movement. The alternate action maintains a steady tension through the core throughout the entire set.
    • With this in mind, alternate movements will quickly highlight any strength or stability deficits very quickly — so don’t be surprised if you need to drop the weight slightly.
    • Don’t forget to explore this exercise in a seated or kneeling position. Kneeling will almost completely remove the stability provided by the lower leg and place more emphasis on the upper leg and hips as the stabilisers. In the seated position, you take the legs and hips out of the equation, and the core will have to work harder to stabilise the movement. In both cases, start with a lower weight than usual and focus on maintaining proper technique and control. 

    Now you know the reasons why you should include the alternate dumbbell shoulder press in your workout. Time to explore some other tutorials here:

    TUTORIAL: HOW TO DO THE PERFECT PLANK

    TUTORIAL: WINDSCREEN WIPER

    TUTORIAL: REVERSE PLANK

    Share
    0

    Recent Posts

    cardio workout
    1st December 2023

    Workout of the week: 28-min cardio workout 


    Read more
    Winter Workouts
    1st December 2023

    Winter workouts: the importance of a proper warm-up


    Read more
    kettlebell AMRAP workout
    27th November 2023

    Workout of the week: 20-min kettlebell AMRAP workout


    Read more

    Recent Posts

    • Workout of the week: 28-min cardio workout 

      Workout of the week: 28-min cardio workout 

      1st December 2023
    • Winter workouts: the importance of a proper warm-up

      Winter workouts: the importance of a proper warm-up

      1st December 2023
    • 5 ways to naturally increase your energy levels

      5 ways to naturally increase your energy levels

      28th November 2023
    • Workout of the week: 20-min kettlebell AMRAP workout

      Workout of the week: 20-min kettlebell AMRAP workout

      27th November 2023
    • Stair climber machine benefits

      Stair climber machine benefits

      21st November 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us