Among the fitness equipment, the barbell is an equipment with many uses, and among the barbell movements, some movements are very good, and the barbell seated shoulder press is One, I believe someone still knows how to do the barbell seated shoulder press. So, how to do the barbell seated shoulder press correctly? Let’s take a look below.
Explanation of barbell seated shoulder press movement
1. Stand naturally or in a sitting position, hold the bar with both hands, with a grip distance slightly wider than shoulder width 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.
Precautions for barbell seated 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, 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 participation of other muscle groups, when the 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 is three The proportion of head 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 will always be in a state of tension .