Barbell neck front push - Barbell neck front push action detailed tutorial

The Barbell Shoulder Press is the most basic and effective shoulder exercise. It works best for the circumference and width of the shoulder muscles. It is the action for the deltoid muscle and puts the force on it. Focus on the target muscles.

Target exercise site: deltoid toe
In the neck press, the shoulder muscles are solely responsible for controlling the stability of the body. In the entire shoulder muscle group, the front, middle and back three bundles without the muscles can be lazy, especially the toe. Of course, this action has obvious exercise effect on the upper part of the pectoralis major and the triceps.

Action essentials:
1. Stand naturally, or sit in a position, hold the bar with both hands, and the grip is slightly wider than the shoulder by 2-5 cm.
(1) Sitting posture limits the activities of the legs and buttocks, and the strength is concentrated in the upper body. When sitting in a sitting position, use a bench with a backrest of 80-85 degrees, and the back should rest completely on the backrest;


(2) Standing poses a part of the pressure to the lower limbs, relative to the sitting posture (can help you exercise your shoulder muscles more isolated), standing up more exercise is your whole body strength.

2. Lift the barbell to the shoulder and palm up; push the barbell up to the top of the head and straighten it; then, slowly follow the original path to the shoulder.

Precautions:
1. After the action starts, only the arm is moving, and other parts of the body must maintain a fixed posture. When pushing up, don't lean back and suffocate the upper body. It is best to put on the waist and lift the weight to protect the waist.

2. During the movement, the wrist is forced and fixed, and the front and rear swing of the wrist increases the risk of injury.

3. In order to reduce the participation of other muscle groups, when the Junyu barbell pushes the shoulder, the barbell falls to the chin, so that the stimulation of the deltoid toe is deeper. If it goes down to the collarbone, the process of the clavicle to the chin is three. The proportion of muscle involved in exertion will be greater.

4. In addition, pay attention to the position of the elbow joint, do not back, the arm should be perpendicular to the ground, when lifting to the highest point, be careful not to lock the joint, you can fall after over the top, so the shoulder will always be in a state of tension.

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