Dumbbell Scott Press

Dumbbell Scott Press: So führst du sie aus

1. 1Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand, and brace your core.
2. 2Raise your upper arms out to the sides until they are roughly parallel to the floor, with elbows bent and flared wide.
3. 3Rotate your forearms down so the dumbbells sit low and wide near shoulder height, palms facing forward in an externally rotated position.
4. 4Keeping your elbows wide, press the dumbbells up and slightly inward, rotating them overhead until your arms are nearly fully extended.
5. 5Bring the dumbbells close together at the top without locking out hard, keeping your shoulders down away from your ears.
6. 6Reverse the path under control, lowering the dumbbells back to the low, wide externally rotated start position.
7. 7Complete your reps, then lower the dumbbells to your sides with control.

Technik-Tipps

• Use a lighter weight than a standard overhead press — the wide, externally rotated start makes the lateral delts work hard at a long range of motion.
• Keep your elbows flared out through the whole movement so tension stays on the lateral and front deltoids rather than shifting to the triceps.
• Move at a steady tempo and feel the dumbbells travel low-and-wide to high-and-together, rather than pressing straight up like a normal press.
• Keep your ribcage down and core braced so you don't arch your lower back as the dumbbells go overhead.

Häufige Fehler

• Letting the elbows drop in front of the body, which turns the lift into a regular shoulder press and removes the lateral-delt emphasis.
• Going too heavy, which forces momentum and a back arch and takes the work off the deltoids.
• Shrugging the shoulders up toward the ears at the top, which loads the upper traps and stresses the neck.
• Hyperextending the lower back to push the weight overhead instead of keeping a braced, neutral spine.

Häufig gestellte Fragen