What Is The Most Effective Way To Modify The Dumbbell Chest Press Exercise To Target The Sternal Head Of The Pectoralis Major Muscle Specifically, While Minimizing Engagement Of The Anterior Deltoids, For Female Clients With A History Of Shoulder Impingement Issues Who Require A More Shoulder-friendly Alternative To Traditional Barbell Bench Pressing?

To effectively modify the dumbbell chest press for targeting the sternal head of the pectoralis major while minimizing anterior deltoid engagement, especially for individuals with shoulder impingement, consider the following structured approach:

1. Grip Adjustment: Use a neutral grip where palms face each other. This shifts emphasis from the shoulders to the chest muscles.

2. Elbow Position: Keep elbows close to the body throughout the movement to reduce shoulder strain and isolate the chest.

3. Bench Angle: Opt for a flat bench to focus on the sternal head. Avoid inclined benches which may engage the upper chest and shoulders more.

4. Range of Motion: Limit the range to avoid shoulder impingement. Lower dumbbells only to a comfortable point where the chest is engaged without pain.

5. Weight and Control: Use lighter weights with controlled movements. Focus on tempo, such as a 2-3 second eccentric phase, to increase chest engagement.

6. Movement Path: Press dumbbells in a slight arc towards the hips, keeping elbows close to the body to maintain focus on the chest.

7. Proper Setup: Ensure the client is stable on the bench with feet flat and core engaged to prevent unnecessary movement.

8. Shoulder Mobility Consideration: Adjust the range of motion based on individual shoulder mobility to avoid pain, ensuring the movement remains shoulder-friendly.

By integrating these modifications, the exercise becomes more effective for targeting the sternal head of the pectoralis major while minimizing strain on the shoulders.