Offseason Football Conditioning: Dumbbell Press

Video Transcript

"Off season training for football. Dumbbell press alternating. This exercise should be supersetted with the suitcase deal lift alternating as well. Jones is going to lay back and we'll be taking a regular bench press with dumbbells, but now we're going to alternate going one arm at a time. Again, following up with this theme of functional training for exercises that will then be transmitted over into action onto the football field; he's doing one press at a time. Again, he has a wide base of support and he's working one arm at a time because a lot of times when you're on the football field you're going to have to be trying to push with one arm and you need the rest of your body to help stabilize, which is exactly what this exercise will do. We want to work three sets of this for ten reps as well. On this angle I want to also mention about how you're using your legs and the rest of your body to try to support yourself; stabilize yourself on the bench as you're pressing one arm at time. That's the benefit of working one arm at a time and alternating. It will throw your body off balance so then the rest of your body will be incorporated to try to stabilize you in space, which will occur on the football field quite a lot. Three sets of ten and then we'll move onto the last exercise in this superset."