Shoulder pressing exercise Where muscles are shoulder-related exercises as the name implies, but many people will exercise blindly, but they don't know where to exercise. Let's take a look at what parts of the muscles shoulder pressure exercises.

Shoulder pressing exercises where muscles 1 For friends who love fitness, I believe shoulder pressing is a very familiar action, but some people may not know where muscles shoulder pressing exercises, but feel particularly comfortable when exercising, or feel uncomfortable everywhere when exercising excessively. In fact, although it is important to move, it is necessary to learn some theoretical knowledge, which will make us get twice the result with half the effort, and it is more likely to have an enviable figure and save trouble.

Part I: deltoid muscle

Shoulder pressing, as its name implies, is definitely a shoulder-related exercise, so it will definitely exercise the muscles near the shoulders, that is, the shoulder muscles, and in fact it is. The deltoid muscle has the best effect in shoulder pressing exercise. That is, the muscles near the shoulder joint and the upper arm. If this muscle is well trained, it will make people look like wearing an armor, giving people a particularly dignified feeling, and it can be especially propped up when wearing clothes, which looks good.

Part II: trapezius muscle

Pressing the shoulders is also good for trapezius exercise, because when pressing, the shoulders must exert the greatest force. The trapezius muscle is a muscle connected to the neck near the back, next to the spine, one on the left and the other on the right, which adds up to an oblique rectangle, so it is named trapezius muscle. This muscle plays an important role in shoulder and neck movements. Generally, neck problems or shoulder aches are mostly related to this muscle, which is also one of our favorite massage muscles.

Part III: Triceps

Shoulder pressure is not the main exercise of triceps. If you want to exercise triceps, there are better and more targeted methods, but its exercise effect on triceps is also obvious, because no matter whether you press barbells or dumbbells, you need to push things on your shoulders with your big arms, especially triceps, so you also have some exercise on triceps.

Shoulder pressing exercises where muscles 2 dumbbells push shoulders to exercise where muscles.

Most dumbbells push their shoulders up, and people will push them up with dumbbells. In most cases, the weight of dumbbells is determined by yourself. Dumbbells are often used to push shoulders and exercise the middle and front deltoid muscles. These two parts, while getting exercise, our triceps can also be assisted and exercised.

Dumbbell push shoulder essentials

Adjust the bench to the highest position. After sitting on the bench, your feet are naturally open, your legs are steady, and your hips are attached to the backrest as much as possible. Don't stick to the backrest when the waist is tightened. Hold the dumbbell in the middle with both hands, lift it from both sides of your body, and keep the angle between the big arm and the small arm at 90 degrees, with your palms facing straight ahead.

The action at this time is to prepare for the posture, then inhale deeply and push the dumbbell from both sides of the body. The fist is opposite to the eyes and intersects directly above the head, but don't touch the dumbbell. Inhale when falling and practice repeatedly.

Matters needing attention of dumbbell pushing shoulder

When doing lightweight dumbbell shoulder push, the requirements for arm joints are not enough, but the arm can be straight, but not completely straight. When doing moderate or heavy exercise, the elbow joint must not be straight, otherwise it is likely to be injured.

Wrist joint is the most stressful and must be stabilized by consciousness. In addition, we should pay great attention to the waist, because in the last few hard choices, our waist began to share the strength of the shoulders. If you are overweight, it is safer to wear a belt.

Shoulder pressing exercise, in which muscle 3 1, shoulder

Shoulder pressing training is undoubtedly the main training muscle group; During exercise, you must press your shoulders with the strength of your shoulders, which will exercise your anterior, middle and posterior deltoid muscles. If you train well and cooperate with auxiliary training, it will make your shoulders wider, make you look better and look more like a hanger!

2, triceps brachii, forearm

In push-ups, you will train the back of your arm, that is, the triceps brachii; At the same time, I will train my forearms to hold barbells.

3. trapezius muscle

When you lock the action at the apex, you will need to stabilize your trapezius muscle by shrugging, and at the same time, this will give the rotator space and make your shoulders look thicker.

4. Chest muscles

The shoulder pressing in the lifting process drives the action of the pectoral muscles, especially the upper part of the pectoral muscles.

5. Core muscle groups

Your core needs to consolidate the balance of the whole body. A strong core is good for any sport!

6. Legs

Although shoulder push doesn't need to move legs like hard pull and squat, it still needs the balance of legs and the transmission of strength to reach the standard posture. Sitting posture is another matter.

Second, the advantages of shoulder recommendation

1, the improvement of strength

Shoulder pressing is very helpful for strength training, especially for the upper body. The direction of shoulder pressure and bench press is just vertical (the former is vertical and the latter is horizontal). Because of the repetition of the trained muscle groups, shoulder pressure will also help the strength of bench press.

2. Help your bench press

When doing bench press, people always think that it belongs to the action of "chest muscles". In fact, it is also a whole body exercise, including the stability of shoulder muscles, back muscles, core muscles and legs. Therefore, when the auxiliary muscles train stronger, when you practice the main muscles, it will help you and make your training weight more progress. Therefore, shoulder pressing must be included in your fitness plan.

Third, the action essentials of pushing shoulders

There are many kinds of shoulder pressing actions. Today, I will focus on the barbell shoulder press in standing position, and others, such as dumbbell shoulder press in standing position and elastic belt shoulder press in standing position. The movement process is similar to standing posture.

1 First, the trunk is straight, the knees are slightly bent to stabilize the center of gravity, the head is raised, and the core muscles are forced. The center of the person is aimed at the middle of the barbell, the hand is slightly wider than the shoulder, and the barbell is evenly grasped, with the elbow slightly forward and the angle fixed.

2. When lifting, feel the contraction of the deltoid muscle and lift it until the elbow is straight but not locked. Keep your body stable during the process, avoid shaking from side to side, and form compensation.

3. When you put it down, feel the weight on the deltoid, and slow down slightly, defying gravity, until the elbow is at 90 degrees.

Fourth, do shoulder recommendation, the three most common mistakes.

1, grasping distance

The grip distance needs to be selected according to the body shape. Some grips are too wide to keep the body tense to maintain the stability of the trunk, which leads to the inability to control the weight on the barbell.

Some exercisers choose a wide grip rather than a narrow grip, because it is easier to rotate their shoulders and put their elbows directly under the barbell in this state. However, the stress modes of bench press and shoulder press are actually different. Bench push and wide grip can shorten the stroke and save labor, but they are not suitable for shoulder push.

The correct way: find a grip slightly wider than the shoulder, do a little external rotation, let the palm root hold the barbell, open the shoulder joint outwards, control the shoulder, then open the latissimus dorsi slightly to better stabilize the elbow (meaning that the wrist and elbow of the barbell are in the same line), and the triceps brachii consciously lean against the latissimus dorsi when lifting the shoulder, so that the elbow can be directly below the barbell, and better control the scapula and buttocks as far as possible. Hold your chest when pushing, and adjust the flexion of the thoracic spine according to your own situation. When the force is actively pushed up from the ground and passes through your head, your head gives way to the barbell until it exceeds your head, and immediately leans back to stabilize your body.

2, the body leans back excessively

The first half of the barbell pressed on the shoulder will be in front of the body and may hit the chin. The barbell rack on the clavicle will push up the weight, but the heavier the weight, the farther away the barbell is from the body. When the barbell crosses the top of the head, the trajectory of the barbell will immediately coincide with the center line of the body. The barbell is stuck above the head far away from the body, probably because the core is weak, overweight or technical problems, which need to be corrected and strengthened one by one in order to maximize the action benefit.

3. Selection of training load

Shoulder pressing is related to shoulder mobility, and the stability of the whole body and central nervous system required by shoulder pressing is usually not too high. Generally speaking, it is qualified to reach half of bench press. If you can't master the way of exerting force well before training, it is suggested to start with sitting on dumbbells or mechanical movements. Weight training emphasizes step by step, and if you go beyond the level directly, you may be injured all over.