HOW TO DUMBBELL & BARBELL PRESS FORM

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3 Things to Avoid:
Bending Knees
Fast, Uncontrolled Negative
Slamming Dumbbells Together
–
3 Things to Include:
Keeping Body Upright
Controlled Movement
Maintain Muscle Tension Throughout Movement

Smith Front Delt Press

TARGET MUSCLES: Front Delts

Sit Under Smith Machine
Bar Aligned With Front Delt
Press Bar Straight Up
Squeeze Front Delt Up Top

 REAR DELT FLYS

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• Muscles Worked: Shoulders
• Difficulty: Medium
• Equipment needed: Dumbbells

Sit down, lean forward and hold a dumbbell in either hand so that they’re resting above your feet. Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.

Barbell Overhead Press

TARGET MUSCLES: Shoulders

3 Things to Avoid:
Overarching Your Back
Bending Knees and Wrists
Dropping Hips
–
3 Things to Include:
Keeping Body Aligned
Keeping Spine Neutral
Controlled Negative