Barbell shoulder push teaching (1): Preparation skills!

Barbell shoulder push teaching (1): Preparation skills!

　　Today I want to introduce Barbell shoulder push (Barbell shoulder push).

　　Barbell shoulder push is one of the good movements to develop upper body muscle strength. It is often used as an indicator with barbell bench press. Since bodybuilders show their big chest muscles, everyone has been obsessed with bench presses, pushing them early and pushing them late, pushing them Monday to Friday

　　However, fortunately, everyone has not forgotten the shoulder pushing action. Because many exercises require the transmission of strength from the ground to the upper limbs, including pushing them with opponents and throwing the ball out of their hands, the power chain of these movements (kinetic chain) is similar to the shoulder push movement. It starts from the ground and finally moves the weight in the hand (confrontation).

　　The power chain of bench press is relatively different, starting from the contact point between the upper back and the bench, and finally the palm. Traditionally, bench press requires the foot to be firmly attached to the ground, which will also use the strength of the lower body. The foot needs to squeeze the upper body with force, but the focus of pushing the entire barbell is still the fulcrum of the upper back and the bench. In addition, squats are the lower limbs that transmit strength from the ground, but the relative position of the hand and the barbell has not changed during the whole process.

　　So overall, shoulder push will be a relatively comprehensive whole-body movement.

　　With barbell training in the viewpoint of helping exercise conversion, bench press and shoulder push should be It is ranked in the menu because most competitive sports require multi-faceted power transmission.

　　We know that the more muscles involved in the movement, the more effective this movement is. Shoulder push can be said to be the best in all upper body movements, because the more stable parts it requires than bench presses, including the muscles of the central nervous system and upper body. Due to its standing posture, muscle groups, and unstable factors, the weight of shoulder pushes is not higher than that of bench presses.

　　Athletes who only do bench presses for a long time will have much more shoulder problems than both, because they focus on forging the anterior muscle group of the chain, and the imbalance will be expanded over time.

　　This is why it is also why the rotator sleeve is emphasized. The reason for cuff. Use the pitcher as an analogy. The external rotation muscles need to resist and slow down the inner rotation of the shoulder caused by the ball.

The rotator cuff External rotation: Supraspinatus, Infraspinatus, Teres minor. Internal rotation: Subscapularis.

Don't climax when you see a large number of external rotation muscles. Don't forget that the internal rotation muscles also have latissimus dorsi and pectoralis. Major) The two major muscles, compared with external rotor muscle groups, are inherently unfair in number and strength. When a pitcher only trains bench presses and waits until the external rotor muscle groups cannot resist the load of long-term training, injuries will occur.

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