Tips for pushing shoulders in dumbbells in sitting posture--to make your shoulders fuller

Seated Overhead Press Skills

Sitting Dumbbell Shoulder Press is a vertical push action, which forms a basic push combination with the horizontal pushing chest press.

The main muscles will use the Deltoid, Upper Trapezius and Tricep Branchii).

Articular movements involved: shoulder horizontal abduction, elbow extension

Movement plane: vertical plane!

Movement description:

When performing a dumbbell shoulder push, place your feet on the ground and step on the stool, sit firmly on the stool and gently lean against the back of the stool. Do not lean against the back of the stool.

Note: "It is not recommended to put your feet on and push hard to help the shoulder push, because the force of the feet and back push forward does not conform to the track of the up and down direction of the shoulder push. If this compensation becomes a habit, first, the body will gradually arch backward, and the chest will be raised higher and higher, turning the shoulder push into a chest push; second, the dumbbell will push obliquely forward instead of pushing to the ceiling."

The initial movement should be opened by the dumbbell on the shoulder At first, place the dumbbells near the knee, then lift the legs one by one to carry the dumbbells on your shoulders, keep the forearm vertical, and hold the dumbbells directly above the elbows.

When the dumbbell is pushed up, the elbows should point outwards, and the forearms remain vertical. Pay attention to the trajectory of the dumbbells. Most coaches will teach students to separate the dumbbells when descending and close them when pushing up. You should know that this action will bring the upper arm close to the ears and stimulate the upper trapezoids. If you want to concentrate on training the deltoid muscles, slightly separate the dumbbells to a slightly wider distance when pushing up, the deltoid muscles will feel stronger.

On the other hand, some coaches will recommend the lowest drop movements based on the height of the elbow to the shoulders.

But in fact, most retraining advocate maximum range of movement (Full Range of motion), each person's range of movement is biased, the main premise is that the deltoid muscle should maintain the tension of muscle training throughout the entire movement.

Partial Range limits movements. When part of the amplitude is repeated for a long time, only the muscle fibers of this amplitude are strengthened, and the chance of injury will increase when the maximum range of movement is suddenly necessary in the future.

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

Recommended attention:

�