Dumbbell Kreis Press
oec:dumbbell-kreis-press
A hybrid shoulder exercise performed on an incline bench combining a dumbbell press with an anterior arm extension.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Incline Dumbbell Kreis Press, Kreis Press, Kreis Press DB
How to do it
Setup
- Adjust an incline bench to roughly 45 degrees.
- Sit back firmly against the pad with feet flat on the floor, holding a dumbbell in each hand at shoulder height with palms facing forward or slightly inward.
Movement
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells under control back to shoulder level.
- Rotate your forearms into a supinated position (palms facing up) and extend your arms forward away from your chest.
- Bring the dumbbells together in front of you at chest height with arms nearly straight.
- Reverse the motion by drawing the elbows back to shoulder height, rotating palms forward, and pressing overhead into the next rep.
Breathing
Inhale as you lower the weights and reach forward; exhale forcefully as you drive the dumbbells overhead.
Cues
- Control the reach forward
- Keep tension in the front delts
- Smooth rotation at the shoulders
Common faults
- Using excessively heavy weight that compromises the straight-arm reach phase.
- Select lighter dumbbells than standard overhead presses to protect the anterior shoulder capsule.
- Excessive arching of the lower back away from the bench.
- Keep your core braced and maintain contact between your lower back and the backrest throughout the movement.
Safety
- Avoid letting the dumbbells drop rapidly during the forward extension phase.
- Discontinue if experiencing acute anterior shoulder impingement.
Muscles
Joints
- Shoulder: Flexion, Abduction, Horizontal adduction, Internal rotation, External rotation
- Shoulder blade: Upward rotation, Elevation, Protraction
- Elbow: Extension, Flexion
Details
- Movement
- Vertical push, Shoulder raise isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Dumbbell; Adjustable bench
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Incline Dumbbell Overhead Press
Sources
- wger: Kreis Press DB, by M9 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.