dumbbell "x" press mountain method set

“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 BY THIS EXERCISE:

  • Shoulders (Front Delts, Middle Delts)
DUMBBELL X PRESS EXERCISE

ALTERNATIVE EXERCISES:

  • THE 5 BEST WHEY PROTEIN POWDERS OF 2020 (THE RUSS LIST!)

  • THE 10 BEST PRE WORKOUTS OF 2020 (THE RUSS LIST!)


  • The Rules To Ripped

  • Eating Fat Won’t Make You Fat

  • Eat More Protein For Muscle Growth