“Y” DUMBBELL PRESS-OUT-UP EXERCISE

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“Y” DUMBBELL PRESS-OUT-UP EXERCISE

Postby stickupkid on Sun Dec 18, 2011 6:55 pm

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I was thinking of doing about 3 sets of Y dumbbell press outs what do you guys thing?

(A) Start with DBs at position shown, shoulders slightly raised.

(B) Press DBs out to side, as shown, just a little above shoulder height, and only far
enough to keep your elbows bent slightly.

(C) Immediately raise arms to (D), then press up hard until arms are perfectly
straight. Lower DBs to (A) and repeat.

Some bodybuilders get more shoulder exercise when they hold the DBs with the palms facing to the front during the movement, and this hand position will engage the lateral (side) deltoid much more; do it the way shown until you build up strength to do it the latter way effectively. I can’t tell you how to use this in your routine

since I don’t know your exercise schedule, but you can use it in place of BB or DB
overhead Presses, DB Laterals or Upright Rowing, or use it with any or all of these,
if you want to specialize on your shoulders.
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Re: “Y” DUMBBELL PRESS-OUT-UP EXERCISE

Postby graham on Sun Dec 18, 2011 9:27 pm

This exercise looks a bit of a shoulder wrecker to me if you're not careful!

Any exercise that uses a weight/dumbbell at almost arms length and away from the body is going to put tremendous strain on the shoulder joint and the associated muscles.
The shoulder muscles are used in a lot of different exercises ie, chest, back, arms and are easily over-trained and therefore strained. Plenty of shoulder growth can be gained from doing basic exercises like military press, press behind head, (only lower to ears)DB presses and side laterals, front laterals and bent over lateral DB raises (all with elbows bent).

The above exercise that you have illustrated would have to be done with a very light weight as the first part of the move is similar to a side lateral raise with the second part of the the move being more like a press where you would normally use more weight. The problem with this one I feel is that you could get sucked in to trying to use more weight to suit the second part of the move and overloading the deltoids on the first part of the move.
I have to admit that I have never done this one and think that I'll give it a miss because once you injure a shoulder it affects all your other upper body exercises and can take a long time to repair.
Good luck! Graham
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Re: “Y” DUMBBELL PRESS-OUT-UP EXERCISE

Postby krs on Sun Dec 18, 2011 9:40 pm

This is a very old fashion exercise that should be left to R.I.P.

No way are you going to get total mass using this exercise keep to the old barbell and dumbbell press.
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Re: “Y” DUMBBELL PRESS-OUT-UP EXERCISE

Postby TopDNBass on Tue Dec 27, 2011 10:15 am

YMCA! nahnahnah.
I don't see the problem with this. It does look like it could cause injury but no worse than a deadlift.

It looks effective and there's really no common movement I can think of that is similar.
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Re: “Y” DUMBBELL PRESS-OUT-UP EXERCISE

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