Seated Dumbbell Shoulder Press
The shoulder-builder staple — the back support lets the delts work without the balancing tax.
Hombros, TrícepsMancuernas + BancoPrincipiante
Preparación
- Banco upright, bells at shoulder height, forearms vertical.
- Feet planted, low back lightly against the pad.
Cómo Hacerlo
- Press both bells overhead until arms lock out by the ears.
- Lower with control back to shoulder height — full range.
Respiración
Exhale pressing up.
Errores Comunes
- Stopping halfway down — shoulder height every rep.
- Flaring elbows straight out — keep them slightly forward.
Consejo de Sam: Elbows under wrists, wrists under the ceiling.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.