< strong>Barbell Shoulder Press!
The shoulder press is one of the best exercises for developing upper body muscle strength. It mainly develops the strength of our vertical push!
Since many sports require power to be transmitted from the ground to the upper limbs, including pushing against opponents and throwing the ball out of the hand, the kinetic chain of these actions is similar to the shoulder push. Similar to starting from the ground and finally moving the weight in the hands (confrontation).
Today we are going to introduce an important technique for barbell shoulder press: grip method and grip distance
The reason why many people are very uncomfortable or have major limitations when performing shoulder press is It’s in the grip!
How to grip the barbell?
Unlike the wide grip of the bench press, the shoulder press does not require a very wide grip!
Viewed from the front, the forearm must be almost vertical to the ground. If the barbell is not on the forearm directly above the bar grip position, wrists, elbows,The shoulders create unnecessary moments. Extra torque means extra effort is required to prevent the barbell from falling forward or backward. Some people will experience shoulder discomfort when pushing up with a too narrow grip, because the space under the acromion is smaller and the risk of pinching is higher. Remember your optimal bar grip distance so you can quickly find it every time you practice.
Viewed from the side: It is recommended that the elbows be a little in front of the bar, because this will To make the radius bone more perpendicular to the ground, many people put their elbows directly below or behind the bar. In this way, when pushing up, the bar will tend to run forward. Especially for novices, the result is often Hyperextend your lower back to complete the movement.
Do not raise or open your elbows excessively. Excessive scapula forwarding will cause the muscle tension around the scapula to disappear and lose stability, and the efficiency of pushing will also be reduced. Excessive splaying will prevent the forearm from being perpendicular to the ground. .
Half grip or lock grip!
Based on safety and grip strength, it is recommended to use the full grip method to grasp the barbell!
An empty grip or a thumbs behind the bar (thumbless grip) is not recommended. Aside from the danger, the benefits of a full grip can stimulate the muscles of the forearm, help stabilize the weight, make the movement efficient at the beginning, and recruit more motor units of the arms and upper body.
Important: Keep your wrist neutral and don’t press it! Keep the barbell directly over the bones of your wrists.
The placement point of the bar should be close to the life line (green line). After aligning, tighten the bar firmly with your fingers. This will make the bar fall on the lower edge of the palm (heel of palm) and directly above the wrist when it is raised, which is conducive to exerting force and the wrist will be less painful.
< strong>[Related recommendations]
Movement Assessment: Standing Shoulder Press
Not just your shoulders - the standing barbell press makes you stronger all over
Upper body core movements: standing barbell press video tutorial