Are you doing shoulder push or upside bench press?

Will the dumbbell push the waist down on the shoulder? Will the dumbbell push the waist bend on the shoulder

Shoulder push is a necessary action in training. If you want to get strong and thick shoulders, shoulder push will be your best choice!

It can well train our entire deltoid muscles, trapezoid muscles, arm triceps, and develop our vertical push strength. At the same time, if you do it standing, it will challenge our core stability!

However, shoulder push is good, but the movement requirements are extremely high. In addition to some of the movement and muscle strength requirements, many details are also required. Most people in the gym are making mistakes Someone forced his shoulder push into an upward bench press!

Error demonstration:

When performing shoulder push, the waist is backward and over-reliance on the chair!

The disadvantages of doing this!

1. In terms of training efficiency, shoulder push is a vertical push action (vertical, vertical, and important things are said three times). The elbow is required to be directly below the barbell and the forearm is vertically on the ground, and then push the barbell directly above to complete the complete flexion or abduction of the shoulder joint!

Over relying on the training chair, the waist is backward will make your training posture a In a standing position, this will make the path directly above the top of the head lift upward, which means that the upper side of the pectoralis major will start to participate more in the movement, which is different from the original principle of shoulder pushing "pushing the barbell directly above". In this way, the exercise benefits of the mid-posterior bundle of your deltoid muscle and the upper side of the trapezoid muscle will be affected!

2. From a safety perspective, (the waist falls back, the ribs are raised and the chair) will cause limited movement of your shoulder lift, and more importantly, it will cause you to arch the waist too much (the lumbar spine superstretching loses stability), the lower back pressure is huge, the lumbar disc is uneven, and there is lumbar detachment The risk of falling is also the main reason why many people feel uncomfortable when pushing their lower backs on their shoulders!

How should you do it?

If you lean on a chair, finally let your buttocks and lower backs press against the stool, and try to tighten the core muscles to maintain neutral and stable spine. Don’t lean back and over-thrust your chest!

Then choose the right weight. Most people make such mistakes and use inappropriate weights, which produce compensation when lifting, which is thankless!

As for the same sentence: Fitness training, do what you can, and the quality of excellent movements will always be greater than the weight you lift!