Seated Spread-Eagle Dumbbell Press

One of the biggest mistakes people make when overhead pressing is overarching their lower back. If you're not making a concerted effort to brace your core and keep your ribcage down, you're eventually going to do some damage to your lumbar spine. Adding this floor dumbbell variations will teach you how to brace your core. It'll also keep you honest with the amount of weight you can do since it doesn't allow you to cheat. It requires you to keep your torso upright and maintain a strong flat back throughout each rep. This floor variation is self-limiting (if you lack mobility, you won't be able to comfortably complete a rep) and self-correcting (if you try to do more than you can handle, you'll lose balance and fall over.) You should feel an intense contraction through the core.

• Sit on the floor with your legs spread to a V-sit.

• Flex your quads so that your knees stay fully extended and flat on the ground.

• Keep your elbows up and your chest lifted as you press the dumbbells up and back. Finish the lift with your biceps next to your ears.

• Tuck your elbows tight to your body and lower the dumbbells down so that your palms face neutral. This helps to protect the shoulder from impingement. – TJ Kuster

Seated Spread-Eagle Dumbbell Press core stability ball
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Sports	Upload TimePublished on 7 Nov 2018

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