Dumbbell Scott Press 360 Degrees

Muscles worked

Setup

1. Stand or sit behind a preacher bench, pressing your chest firmly against the slanted pad.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
3. Rest your elbows and the backs of your upper arms on the pad, with the dumbbells positioned near your chin.
4. Set your feet shoulder-width apart for a stable base.

How to do it

1. Exhale as you press the dumbbells upward and outward in a wide, circular arc toward the sides.
2. Rotate your wrists during the ascent so that your palms face forward at the peak of the movement.
3. Inhale as you slowly reverse the circular path, rotating the palms back to neutral as you return to the starting position.
4. Maintain a controlled tempo, focusing on the '360-degree' feel of the rotation rather than a straight vertical press.

Form checklist

• Keep your chest in contact with the pad at all times to prevent lower back arching.
• Ensure the dumbbells move in a wide 'U' shape rather than a straight line.
• Maintain a slight bend in the elbows at the top to keep tension on the deltoids.
• Keep your neck neutral and avoid poking your chin forward during the press.

Pro tips

• Focus on 'pushing the elbows out' to the sides during the first half of the rep to maximize medial deltoid recruitment.
• Imagine you are tracing the outer edge of a large steering wheel with the dumbbells to perfect the rotational arc.
• Pause for a split second at the bottom without letting the weights rest to maintain maximum time under tension.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase metabolic stress on the shoulder stabilizers.
• Perform the exercise unilaterally (one arm at a time) to challenge your core and focus on individual shoulder mechanics.

Frequently asked

What muscles does the dumbbell scott press 360 degrees work?

The dumbbell scott press 360 degrees primarily targets the deltoids and serratus anterior, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell scott press 360 degrees?

The dumbbell scott press 360 degrees uses dumbbell.

Is the dumbbell scott press 360 degrees good for beginners?

The dumbbell scott press 360 degrees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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