Alternating Shoulder Press

The Alternating Shoulder Press is like a slow, powerful wave to the treetops - pressing one paw at a time for balanced, bear-strong shoulders. It keeps your core engaged and your form sharp, while letting each side carry its weight. Great for evening things out and building strength you can count on, one press at a time.

Instructions

1. For Dumbbells: Sit or stand with a dumbbell in each hand at shoulder level, palms facing forward or slightly inward.
2. Press one dumbbell overhead until your arm is fully extended.
3. Lower the dumbbell back to shoulder level while maintaining control.
4. Repeat the movement with the opposite arm, alternating sides.
5. For Cable Machine: Set two low pulleys and attach single handles.
6. Stand between the pulleys and hold a handle in each hand at shoulder level.
7. Press one handle overhead while keeping the other hand steady at shoulder level.
8. Alternate sides for the desired number of repetitions.

Benefits

• Strengthens the shoulders with emphasis on unilateral control.
• Improves muscular balance and coordination.
• Engages core muscles for stability during alternating motion.
• Reduces strength imbalances between arms.
• Offers variety through equipment and grip options.

Key Points

• Keep your core engaged to prevent leaning or twisting.
• Press the weight straight overhead in a smooth, controlled motion.
• Avoid locking out the elbow completely at the top.
• Breathe out during the press and inhale as you lower the weight.
• Maintain consistent form and tempo between arms.

Common Mistakes

• Using momentum to lift the weight.
• Leaning or twisting the torso during the press.
• Lifting too quickly and sacrificing control.
• Allowing the elbows to drop too low between reps.
• Using excessively heavy weight, compromising form.