Elbow Squeeze Shoulder Press

1. Begin by standing with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle with your upper arms parallel to the ground.
2. Squeeze your elbows together in front of your chest, engaging the chest muscles.
3. Bring the dumbbells back to the starting position and press the dumbbells upward until your arms are fully extended overhead.
4. Lower the dumbbells back to shoulder height in a controlled manner, and repeat the exercise.

1. Engage your core muscles to maintain stability throughout the movement.
2. Ensure that the squeezing of the elbows is a smooth and controlled motion, involving the chest muscles.
3. Keep your spine in a neutral position and avoid arching your back.
4. Exhale as you press the dumbbells overhead and inhale as you lower them back to shoulder height.
5. Choose a weight that challenges you without compromising your form. It should be challenging to complete the set while maintaining the elbow squeeze.

Easier

• If you're new to the exercise, start with lighter dumbbells to master the movement before progressing to heavier weights.
• If a full range of motion is challenging, perform the elbow squeeze shoulder press through a partial range until you build strength.
• If the chest engagement is too intense, you can perform a standard shoulder press without the elbow squeeze.
• Perform the exercise while seated to reduce the involvement of stabilizing muscles and focus on the shoulder and chest muscles.