Barbell front press - Detailed tutorial on the barbell front press movement
Barbell Shoulder Press is the most basic and effective shoulder exercise. It has the best effect on building the circumference and width of shoulder muscles. It is truly targeted at The action of the deltoid muscles and focus the stress point on the target muscle.
Target exercise area:Anterior deltoid
In the front press, the shoulder muscles are solely responsible for controlling the stability of the body. Among the entire shoulder muscle groups, the front, middle and rear bundles have no muscles to slack off, especially the front bundles. Of course, this action also has obvious exercise effects on the upper part of the pectoralis major and triceps brachii.
Action essentials:
1. Stand naturally or in a sitting position, hold the bar with both hands, and the grip distance is slightly wider than the shoulders by 2-5 cm.
(1) The sitting position limits the activities of the legs and hips, and the power is concentrated on the upper body. When doing seated presses, use a bench with a backrest of 80-85 degrees, and your back should completely lean on the backrest;
(2) The standing posture puts part of the pressure on the lower limbs. Compared with the sitting posture (which can help you exercise your shoulder muscles in a more isolated manner), the standing posture exercises more of your whole body strength.
2. Lift the barbell to your shoulders with your palms facing up; push the barbell up against your face until your arms are straight above your head; then, slowly lower it to your shoulders along the original path.
Note:
1. After the movement starts, only the arms can move, and other parts of the body should maintain a fixed posture. When pushing up, do not lean your upper body back or hold your breath. It is best to wear a weight-lifting waist belt around your waist.
2. During the movement, use force on the wrist and keep it fixed. Swinging the wrist back and forth will increase the risk of injury.
3. In order to reduce the involvement of other muscle groups, when Junyu barbell presses shoulders, the barbell drops to the chin, which stimulates the anterior deltoid muscles more deeply. If it goes down further until it is close to the clavicle, the barbell will reach the chin. During the process, the triceps will take a larger proportion in the force production.
4. In addition, pay attention to the position of the elbow joint, not backwards. The forearms should be perpendicular to the ground. When lifting to the highest point, be careful not to lock the joints. After passing the head, you can drop it, so that the shoulders will always be in a state of tension. .
5. There are other similar front-of-neck presses, which are fixed presses. The key points are similar to the barbell press and will not be described in detail
(1) Smith Shoulder Press: Smith Shoulder Press
(2) Cable Shoulder Press: Cable Shoulder Press
(3) Lever Shoulder Press: Lever Shoulder Press
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