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Reverse Alternating Shoulder Press for Continuous Tension Delt Training

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This is one of my favorite techniques for really keeping the tension on the shoulders when doing dumbell shoulder presses. The action is really simple...rather than doing both dumbells at the same time (as you would in a normal press), and rather than holding one dumbell at the bottom while you press the other one up (which dramatically decreases the amount of weight you can use because the bottom is the toughest position to press the dumbell out of), you will instead hold one dumbell at the top while you lower then press the other one!

I learned this one from the late, great Vince Gironda (not personally, but in his writings). It's a great technique!

So basically, you start with both dumbells in the lock-out position.

Reverse Alternating Shoulder Press

Now you lower the right dumbell:

Reverse Alternating Shoulder Press

Then you press it back up to the top:

Reverse Alternating Shoulder Press

Now you lower the left dumbell:

Reverse Alternating Shoulder Press

Then press that back up to the top!

That's pretty much the whole deal. It does take a bit of practice to get the coordination flowing smoothly but I've found it to be extremely effective for working the shoulders. It keeps great tension on the delts and I've even found (after working this one awhile), it allows me to press more weight than when I try and to do both dumbells at the same time.

The reason for this is that the neurological impulse to the work muscles aren't split between two limbs but instead just go to one side. This gives you a bit more strength to work with when you work one side only.

Give this one a try in your next shoulder workout and check out the video to see the reverse alternating style in action.



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