Dumbbell Seated Alternate Press

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell Seated Alternate Press nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Chest.

Dumbbell Seated Alternate Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Seated Alternate Press

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Seated Alternate Press nang may tamang form:

  1. 1Umupo sa bench na may hawak na dumbbell sa bawat kamay, mga palad na nakaharap sa harap.
  2. 2Itaas ang mga dumbbell sa antas ng balikat, mga siko ay nakatekuk at mga palad nakaharap sa harap.
  3. 3Itulak ang isang dumbbell pataas, iunat nang buo ang braso.
  4. 4Ibaba ang dumbbell pabalik sa antas ng balikat.
  5. 5Ulitin sa kabilang braso.
  6. 6Magpatuloy na mag-alternating ng mga braso para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Dumbbell Seated Alternate Press

Primary

delts

Secondary

tricepschest

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell Seated Alternate Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Seated Alternate Press?

Ang Dumbbell Seated Alternate Press ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Chest. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Dumbbell Seated Alternate Press?

Ang Dumbbell Seated Alternate Press ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Seated Alternate Press nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench na may hawak na dumbbell sa bawat kamay, mga palad na nakaharap sa harap. Itaas ang mga dumbbell sa antas ng balikat, mga siko ay nakatekuk at mga palad nakaharap sa harap. Itulak ang isang dumbbell pataas, iunat nang buo ang braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Seated Alternate Press?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Dumbbell Seated Alternate Press?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell Seated Alternate Press best for?

The Dumbbell Seated Alternate Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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