“X” Press (Mountain Method)

Video Demo:

Exercise Instructions:

1. SETUP: Support your back with a bench at a 90* angle. Keep your shoulders pinned back, chest puffed out.
2. LIFT: We start with our dumbbells slightly lower than a 90* angle. Press them up in a straight line, do not bring the weights together overhead as you would on a typical seated shoulder press, this keeps tension on the delts throughout the whole set, and creates a burn like no other.
3. TIP: We are performing this exercise with the brutal MOUNTAIN METHOD today: we start by performing 1 rep with your right arm, then 1 rep with your left arm, the 1 rep with both arms. Perform 2 reps with your right, 2 left, 2 both.. you see where I’m going with this? The goal is to work up to 5 reps and then go all the way back in reverse order (up and down ‘the mountain’). Good luck, this is a motherf**ker.

Muscles Worked:

• Shoulders (Front Delts, Middle Delts)

Alternative Exercises:

• DB “X” Press (Regular Version)
• DB “X” Press (Partial Reps)
• Alternating DB Shoulder Press
• Band “X” Press
• Shoulder Press Machine
• Cable Shoulder Press
• Single-arm Cable Shoulder Press