Double Clubbell Side Flag Press

Instructions for proper form

Stand with your feet shoulder-width apart, holding a clubbell in each hand with a neutral grip at shoulder height. Engage your core and maintain a straight back. As you initiate the movement, press both clubbells outward and upward from your shoulders, extending your arms while keeping a slight bend in your elbows. Ensure that your wrists remain straight and your shoulders are depressed to prevent strain. Return to the starting position under control.

Common mistakes to avoid

Avoid overarching your back during the press. Do not let your shoulders shrug towards your ears or allow your elbows to drop below shoulder level. Ensure you are not using momentum to lift the clubbells. Keep your core engaged to maintain stability.

Benefits

Specific benefits of the exercise

The Double Clubbell Side Flag Press effectively targets the medial deltoids, enhancing shoulder strength and stability. This exercise also improves coordination and balance due to its dynamic nature.

Expected results and timeframe

With consistent practice, you can expect increased shoulder strength, improved muscle tone, and enhanced shoulder stability within 4-6 weeks. In addition, you may improve your overall upper body coordination..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level who are looking to enhance shoulder strength and shoulder stability. It is also suitable for athletes looking to improve their performance in activities requiring shoulder endurance and power.

Scientific studies supporting its effectiveness

Research suggests that compound exercises, like shoulder presses, effectively activate multiple muscle groups and improve strength gains. Studies indicate that overhead movements specifically enhance muscle hypertrophy in the shoulders, contributing to improved functional fitness.

Variations

Beginner modifications

Beginner modifications can include performing the exercise with lighter clubbells or using a single clubbell with one arm at a time to build strength and confidence before progressing to the double-arm variant.

Advanced progressions

For advanced progression, try incorporating a squat into the press movement, holding a deep squat while pressing the clubbells overhead, or perform the exercise on one leg to enhance balance and core stability.

Integrations

Complementary exercises

Complementary exercises include lateral raises, overhead presses, and upright rows to further strengthen the shoulders and upper body.

Super set recommendations

Super set this exercise with push-ups or tricep dips to effectively target the upper body and engage multiple muscle groups for a more intense workout.

Sample workout routines

A sample workout routine could include: 1) Warm-up (5-10 minutes), 2) Double Clubbell Side Flag Press (3 sets of 8-12 reps), 3) Lateral Raises (3 sets of 10-15 reps), 4) Push-ups (3 sets of 8-12 reps), 5) Cool down (stretching).

Exercise combinations

Combine the Double Clubbell Side Flag Press with exercises that focus on shoulder stabilization and strength, such as the Arnold Press or front raises for a comprehensive shoulder workout.

Best time to do this exercise in your workout

The best time to perform the Double Clubbell Side Flag Press is during the strength training segment of your workout after warming up or during a dedicated upper body workout, ideally following compound movements like bench presses or rows.