Many people still know something about the shoulder press. Of course, the shoulder press is also a good movement, and the function of the shoulder press is also good. At the same time, there are many things to pay attention to in the shoulder press, but many No one knows the essentials of the shoulder press. So, what are the essentials of the shoulder press? Let’s take a look at the essentials of action.
Essentials of shoulder press movements
1. Stand naturally or in a sitting position. Hold the bar with both hands, with the grip 2-5 cm wider than your shoulders.
(1) Sitting restricts 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 more isolatedly), 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.
Precautions for shoulder press
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, the wrist exerts force and remains 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 the 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 process from the clavicle to the chin will be three-dimensional. The proportion of muscles involved in force production will be larger.
4. In addition, pay attention to the position of the elbow joint, not backward, the forearm should be vertical to the ground, be careful not to lock the joint when it is raised to the highest point, and then lower it after passing the head, so that the shoulder willAlways in a state of tension.
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