“X” PRESS

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.
3. TIP: You may need a lighter weight versus a standard shoulder press. The key difference with the “X” Press is the way we finish the rep – notice the motion is straight up, straight down? This forces constant tension on the shoulders by removing the overhead lockout portion of a shoulder press.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Middle Delts)

ALTERNATIVE EXERCISES:

• DB “X” Press (Partial Reps)
• Band “X” Press
• Shoulder Press Machine
• Cable Shoulder Press
• Single-arm Cable Shoulder Press
• Alternating DB Shoulder Press
• Standing Barbell Shoulder Press
• Seated Barbell Shoulder Press
• Seated DB Shoulder Press