Where to practice sitting posture and shoulder pushing? How to practice sitting posture and shoulder pushing

In our daily fitness exercises, most of our energy and time are exercised in the four major muscle groups: chest, back, shoulders and legs. It can be seen that the training of shoulder muscles is very important. Sitting shoulder pushing is also one of the main movements in shoulder training. At the same time, sitting shoulder pushing has many benefits, but there are also many things to pay attention to. Let’s take a look at the sitting shoulder pushing together.

1. Where to practice sitting shoulder pushing

Our shoulder muscles are mainly divided into three parts: the fore bundle, the middle bundle and the back bundle. Sitting shoulder pushing can effectively train the fore bundle and the middle bundle of the deltoid muscle, but the training of the back bundle is almost zero. Sit-shoulder pushing can not only effectively exercise the shoulder muscles, but also have a good stimulation to trapezoid muscles. Therefore, sitting-shoulder pushing is a very comprehensive and effective fitness exercise. In daily life, many boys feel that their shoulders are not wide enough and their clothes are not good-looking enough, so they can practice sitting-shoulder pushing more, and the effect is still very obvious.

2. Standard movements for sitting-shoulder pushing

We need a bench, then open our feet, on both sides of the bench, and step on the ground to help us stabilize our body balance. Then sit on the bench, close our back and hips to the bench, tighten our shoulder blades, open our chest cavity, and then take one of the appropriate weight for each hand. Place the dumbbell above your thighs. Use the strength of your legs to slowly push the dumbbell to the height of your shoulder position, then rotate your wrist and turn your palm forward. Then, exert force on your shoulder to drive your arms, slowly push the dumbbell over the top of your head. When your arms are stretched, you should not let the dumbbells come into contact. At the same time, you need to pay attention to the elbow joint and do not extend overext. Finally, slowly lower it to the initial position.

3. Sit-shoulder push techniques and precautions

When we train, we should pay attention to keeping the inhalation state when pushing up. When the dumbbell position exceeds the height of the head, we can slightly close the dumbbell in the middle; therefore, when we restore the dumbbell to the starting position, we need to keep it Exhale state.

The equipment used for sitting shoulder pushing is not necessarily dumbbells. Barbells and Smith machines are also good training equipment. Dumbbells and barbells are both free movements. Pay attention to the movement trajectory of the equipment during training. Usually, training dumbbells and barbells can meet our training requirements. However, when we are rushing to weight, Smith machines are more suitable for our equipment, because Smith machines have a fixed trajectory and we do not need to spend energy or strength to stabilize.

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