Detailed explanation of the standing barbell push video

Standing barbell pressing

　　The main thing to think of in the upper body training is which movement? I think more than half of people will answer bench press.

　　But in fact, there is another good movement in the upper body training - standing barbell lifting. In my opinion, the value of shoulder pressing is not lower than bench press!

　　Although the main training muscle group of the standing barbell lifting is shoulder, in the standing state, the core must be more force-to-maintained to maintain stability than the lying bench press! It means that the abdomen, back, and buttocks will have better training effects.

　　Advantages of several standing barbell lifting:

　　1. Comprehensive training: As mentioned above , there are training effects on the shoulders, chest, abdomen, back, buttocks, thighs, etc.

　　　2. Use of front, middle and back shoulder muscles: It is mentioned that bench presses are mostly used for the front shoulder muscles. However, the front, middle and back shoulder muscles facing the front, middle and back three sides will participate at the same time, and the effect is more even.

　　3. Help adjust the imbalance of the shoulder muscles

　　4. No need for catcher: The movement mode of the standing barbell lifting will not be the barbell pressing the body. It is easy to escape when the weight is too heavy, and the danger is reduced.

　　Event key points:

　　-The hand holds the same width as shoulders, and the elbows are maintained in front and bottom of the barbell , not directly below.

　　-The muscles of the back, abdomen, and buttocks are tightened to protect the spine

　　-Push your elbows straight up.

　　There are several common mistakes. Beginners who are first exposed to the upward movement of the standing barbell for the first time should pay attention to:

　　1. When lifting up the barbell, heading towards the front, the barbell should be vertically upward, and pay attention to whether there are any wrong movements that push forward.

　　2. Excessive bending of the back

　　The movement of the standing barbell being carried out, do not bend the back too much, as it can easily cause back pain.

3. "Borrowing force" to force

　　The barbell lifting is mainly aimed at the muscles of the upper body, but in order to lift a larger weight, it will borrow the force emitted by the lower body to push it out.

　　It is recommended to lower the weight and focus on the force of the upper body.

　　4. The movement is not done completely

　　Centripetal centrifugation is equally important, and pushing and dropping the barbell are part of the training. When lowering the barbell, it only drops to the height of the eyes and then launches the next time. Compared with the complete drop, the effect is greatly reduced. It is not required to quickly find the quantity. The most important thing is to be correct.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

　　No worse than bench press!! The benefits of shoulder press!

　　Core movements of upper limbs: video teaching of standing barbell press

　　Shoulder training ace movement - standing barbell press!