Sitting barbell push – detailed explanation of video actions

Sitting barbell press - video action detailed explanation

Sitting barbell press is the most effective and basic shoulder exercise. It is the most obvious exercise for the deltoid muscle, especially the middle of the deltoid muscle. It also has a good exercise effect on the upper part of the trapezoid muscle, the serrata anterior muscle and the triceps brachii. In the process of maintaining body balance, the waist and abdomen are also exercised. It is a relatively comprehensive exercise for shoulder training.

Target exercise areas: main deltoid anterior muscles, pectoralis major muscles Clavicle, deltoid muscle mid-band, trapezoidal muscle mid-band, serrata anterior triceps, upper trapezoidal muscle

Edit key points:

1. Sitting on the chair of the shoulder press, with your back straight as support, holding the barbell with both hands facing down, opening your hands slightly wider than your shoulders, and when the barbell falls, it should be 90 degrees with the upper arm.

2. Slowly bend your arms, lower the barbell to the clavicle position, and keep your elbows close to both sides of your body .

3. Hold the barbell tightly and push the barbell over the top of your head until your elbows are fully extended.

4. When exhale, return the barbell to its initial position.

Key points:

Do not swing your body when lifting up and down the barbell. This action also has a greater exercise effect on the upper arm triceps.

If you drop the barbell on the back of the neck and shoulders, it will have a greater exercise effect on the back of the deltoid muscle, which is called back of the neck.

Pressing on the chest and back of the neck can also be done on a stool. You can also use dumbbells, and the left and right arms can be pushed up and dropped alternately. In this way, you can inhale while pushing up and falling, and exhale when you are still.

This exercise can also be done in a standing position, but if you have problems with your back, it is best to use a sitting position.

Detailed movements The following video introduction:

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