Shoulder Building Technique - Detailed DiscussionBarbellPress
1. Teaching Actions: strong>
Target exercise area: Main anterior deltoid muscle. pectoralis major clavicle | middle deltoid | middle trapezius | lower trapezius | serratus anterior | triceps brachii, upper trapezius.
Action essentials: Choose a backrest chair, the entire back and the backrest are in complete contact, the elbows are naturally separated, hold the barbell with both hands, sit upright with the back, grasp the barbell with the forehand and place it on the upper chest. Inhale, press the barbell vertically upward, and exhale when the movement is completed.
Moving the elbow slightly forward can strengthen the exercise of the front part of the deltoid muscle. In order to get more exercise of the middle part of the deltoid muscle, the elbow can be abducted. Fitness muscles and supports can help practitioners pay less attention to body posture. Concentrate on building your deltoid muscles.
Action changes:
1. Narrow grip, elbow forward, mainly exercises the front deltoid muscle and the upper part of the pectoralis major muscle.
2. With a wide grip and elbow abduction, it mainly exercises the front and middle parts of the deltoid muscles.
3. If the barbell is lowered to the back of the neck and shoulders, it will have a greater exercise effect on the posterior deltoid muscles, which is called the behind-the-neck press.
4. The chest and neck press can also be done while sitting on a bench. You can also use dumbbells, and alternately push up and down with your left and right arms at the same time.
This action is the first choice for shoulder exercises. Its simple action is to push the barbell up from the top of the shoulder to the whole arm. Straighten. You can do this action standing or sitting. The sitting position limits the activities of the legs and hips, but the power is concentrated on the upper body. On the contrary, the standing position puts part of the pressure on the lower limbs, so you can do it more times
2. Action experience
Due to the physiological structure of the shoulder, it is very easy to be injured. Therefore, it is crucial to use proper form when doing overhead presses. Here are 12 tips to help you complete the move correctly and effectively.
1. When pressing in a seated position, use 80-85 degreesBench with backrest.
2. When doing a seated press, your back should completely lean on the backrest
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