This version of the shoulder
press resembles a "strongman" type of movement
where you're treating the dumbell like an odd-shaped
object rather than a dumbell.
It a front-delt accentuated
type of exercise, similar to an Arnold Press but without
rotating elbows around because they're set on the dumbell
(you'll see what I mean).
First, you'll need a moderate
to heavy dumbell (just one). Set it on the floor. Reach
down and grab it with both hands.
Lift the dumbell to your
chest then lean back so you're supporting the dumbell
on your chest.
Now change your grip from
on the handle to putting your palms under the dumbell
plates so your fingers are gripping the sides of the
plates the dumbell is being held vertically.
Press directly up as high
as you can.
Lower down then press
again. Simple from there - it's just a straight-up shoulder
press using a different way of holding the dumbell.
When you're done with
the set, lean back and rest it on your chest again.
Grab the handles then set it back down on the ground.
This is a nice chance
of pace from regular shoulder pressing. The closer grip
hits the front delts nicely.
