Replacement of standing barbell shoulder push: T-bar shoulder push

Over-top press Overhead) is a very important movement mode in the training composition! It can train our vertical pushing power well and develop our shoulders and trunk core muscles

However, over-pin pushing is a very difficult and requires very high movement. Not everyone is suitable for this movement, or there is no condition for performing movements

For various reasons, many people have poor body postures (round shoulders, chest, chest), poor mobility (thoracic vertebrae, shoulders), poor lumbar pelvic hip control (weak Core), or excessive lumbar spine stretching and forward pelvis will affect the shoulder pushing movement.

Simplely speaking, they have lost the ability to raise their hands smoothly over the head. If they insist on doing the movement, they will have a compensation and the risk of injury will be greatly increased. This is also the reason why many people practice shoulder pain and lower back pain!

What should we do? 　　It is not against over-pushing movements. It is a very good movement for developing the muscle strength of the whole body. But we need to examine the movement first. The ability to do depends on whether this action is suitable for you. If you have some restrictions, we can choose other methods instead!

Today I will recommend an action to replace barbell standing shoulder push: T-bar shoulder push

The advantage of using a T-bar for shoulder push is:

1. Reduce the range of movement of the shoulders and make you move safer and smoother!

2. It will not limit the normal shoulder-humeral rhythm! The movement contains normal scapula rotation upward movement! It is a good waste for shoulder health. Rest!

The following is the detailed process of the movement:

1. Stand with one hand! Correct the imbalance of both muscles on both sides, and at the same time exercise the core anti-rotation force!

2. Grasp the barbell bar with your hand, bend your elbows, and hold the barbell on the side of your chest. Maintain the stability of the torso and lean forward slightly.

3. Then, stabilize the core, start the shoulders and push the barbell upwards so that the arms can approach your ears, but do not push the barbell in the middle. Remember not to lock the elbow when straightening it; then slowly lower it and retract the barbell back to your chest.