Side Delt Dumbell Shoulder Press

DELTOID MANIPULATION
Sure, we talk about building strength and athletic performance and all that, but there aren't too many people out there who train that don't also prefer to look good as a result of that training!
There's no shame in it and there's nothing wrong with specifically training FOR it, either (even just physique-focused training is a whole lot better than sitting around keeping the couch from hitting the ceiling!). Training for athletics and improved performance will get you a lot of the way there and adding in a few specialized movements to target specific goals will take you the rest of the way.
THIS is one of those exercises...I call it (very creatively :) the Lateral Delt-Focused Shoulder Press (hey, when you come up with as many exercises and techniques as I do, there's nothing wrong with falling back on straight-up descriptive exercise titles...beats calling it the "Shake Weight Press" or something...great, now I'm sure that's what you'll think of it as...).
Anyway, this is NOT a foundation movement (overall mass-building), even though it is a press. The arm position is very specific and it forces you to use lighter weights. This arm position more directly targets the lateral (side) delts, which give the appearance of wider shoulders, which in turn gives the appearance of a smaller waist.
You can do this one one dumbell or with two dumbells pressed together.
Take a baseball bat-type grip on the dumbell then lift it up to upper chest level. Your upper arms should be horizontal and parallel to the ground at the start. You'll need to lean back just a bit to accomodate the dumbell, so be sure to keep your core tight.
Here's what the start position looks like (I'm using a 65 lb dumbell here):
How to Build Wider Shoulders with Lateral Delt Pressing
How to Build Wider Shoulders with Lateral Delt Pressing
As you can see, the dumbell is held directly in front of your face, with the elbows out to the sides. This elbow position is what focuses the tension on the side delts.
Now press up until the dumbell is overhead.
How to Build Wider Shoulders with Lateral Delt Pressing
How to Build Wider Shoulders with Lateral Delt Pressing
This hands-together position puts a great contraction on the delts. Lower back down to chin level then repeat.
When you're using a single dumbell, you'll find that the hand that has more of the grip on the dumbell will get more of the tension, so switch up hands either on the next set or halfway through the set.
You can also do this exercise with two dumbells. I prefer to use the hex dumbells so you can line up the flat faces and keep them relatively solid together.
I'm using two 25lb dumbells here. Keep them pressed together but don't forcefully squeeze them so hard that you get shoulder pain.
The movement is exactly the same.
How to Build Wider Shoulders with Lateral Delt Pressing
How to Build Wider Shoulders with Lateral Delt Pressing
Front view...
How to Build Wider Shoulders with Lateral Delt Pressing
How to Build Wider Shoulders with Lateral Delt Pressing
As you can see by the happy expression on my face, this is a really enjoyable exercise that causes absolutely no discomfort ;)
Do 3 sets of about 8 to 10 reps of this one for training lateral delts instead of doing lateral raises in your next shoulder workout and you'll see what I mean.
One thing to note, if you do have any shoulder joint issues, start VERY light with this one. It's not a normal shoulder exercise and the arm position will affect different shoulder joint structures in different ways.
For me, I have bad shoulders and it caused me no pain. It might be different for you, so as with all training instruction, YOU need to watch out for YOU and stop if you feel pain.

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