Standing Barbell Pushing - Standing Barbell Up Graphic Tutorial

Upright bar dumbbell press, barbell front neck press, barbell shoulder press, standing barbell press

　　Stand barbell press is the most basic and effective shoulder exercises

　　The best effect is to create the thickness and width of shoulder muscles. It is a movement that truly targets the deltoid muscles and concentrates the force point on the target muscles.

　　In the pressing process, the shoulder muscles alone bear the responsibility to control the stability of the barbell. There is no muscle in the front, middle and back three bundles to be lazy, especially It is the toe. This movement also has a significant exercise effect on the triceps.

　　Mainly training muscles: deltoid anterior and middle bundles

　　Other training muscles: triceps

　　Action process:

　　　Standing the body, straightening the chest and tightening the abdomen, holding the barbell with both hands, and holding the grip slightly wider than the shoulder.

　　　　　Release the barbell on the shoulders, and facing the palms; push the barbell upwards against the face until both arms are straightened above the head; then slowly put it down on the shoulders along the same path. Repeat.

　　　Precautions

　　1. After the movement begins, only the arms can be moved, and other parts of the body should be kept in a fixed position. When pushing up, do not lean back or hold your breath.

　　2. During the movement, use force and keep your wrist fixed. The swing of the wrist forward and back will increase the risk of injury.

　　3. In order to reduce the participation of other muscle groups, when the barbell pushes the shoulder, the barbell falls to the chin, which will stimulate the deltoid anterior bundle more deeply. If you move further downwards When it is close to the clavicle, the triceps participate in the force of the clavicle to the chin.

　　4. In addition, pay attention to the position of the elbow joint, do not face backwards, the forearm should be vertically on the ground. When lifted to the highest point, be careful not to lock the joint. It can fall after passing over the top of the head, so that the shoulders will remain tense.

　　Number of groups: Keep 3-4 groups, 8-12 times per group, and rest time is 60-90 seconds.

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