In the gym, barbell can be said to be a very common piece of equipment, because there are many fitness exercises that use barbells, such as barbell presses and barbell rows. Wait, these fitness movements all have different training effects, but even if they have good effects, they must have correct movements. So, what are the essentials of the barbell press? Let’s learn about the barbell press together.
1. Barbell seated press
Action essentials:
1. Choose a backrest chair, with the entire back in complete contact with the backrest. Keep your elbows apart naturally, hold the barbell with both hands, sit with your back straight, and hold the barbell with your forehand and place it on your upper chest.
2. Inhale, push the barbell vertically upward, and exhale when the movement is completed.
3. Putting the elbow slightly forward can strengthen the exercise of the front part of the deltoid muscle. In order to get more exercise of the middle part of the deltoid muscle, the elbow can be abducted. Fitness muscles and supports can help practitioners reduce the impact on body posture. Focus on exercising the deltoid muscles.
Notes:
1. When lifting and lowering the barbell, do not swing your body. This action also has a great exercise effect on the triceps of the upper arm.
2. If the barbell is lowered to the back of the neck and shoulders, it will have a greater exercise effect on the posterior deltoid muscles, which is called the behind-the-neck press.
3. The chest and neck press can also be done while sitting on a bench. You can also use dumbbells and alternately push up and down with your left and right arms at the same time. In this way, you can inhale when pushing up and falling, and exhale when you are still.
2. Barbell standing press
Action essentials:
First, straighten your torso, slightly bend your knees to stabilize your center of gravity, raise your head, lift your chest, and use your core muscles. The center point of the person should be aligned with the middle of the barbell. The hands should be slightly wider than the shoulders. Grasp the barbell evenly. The elbows should be slightly forward and the angle should be fixed.
When lifting up, feel the contraction of the anterior deltoid muscle, and lift until the elbow is straight but not locked. Keep your body stable during the process and avoid shaking from side to side to form compensation.
When lowering, feel the weight pressing on the front deltoid muscle, slow down slightly, and resist gravity until the elbow is 90 degrees.
Barbell standing press Standing barbell press How to do barbell standing press
Notes:
For newbies, the requirements for the standing press are still quite high. However, novices often have some flexibility and muscle activity deviation problems. If you want to use this action, it is recommended to use it for evaluation rather than for training.
And when doing this action, it is impossible for all joints to remain in their neutral position, but try not to be too far away from the neutral position. For example, do not hyperextend the lumbar spine, and do not twist the wrist too much.
Learn to maintain the strength of the core muscles and tighten them: whether it is the waist and abdomen that maintains the stability of the core circle, or the pelvis that connects the core (tightening the hip muscles); keep the knees slightly bent to stabilize the body.
Don't use too much weight, because this is not a heavy-weight movement, you can just use it as a warm-up and activation movement.