Barbell I believe everyone knows that barbell is one of the most commonly seen equipment in the gym, and many fitness movements use barbell. For example, barbell press, barbell deadlift, etc., these fitness movements have good training effects. So, where to do the seated barbell press? What are the benefits? Let’s learn about the seated barbell press.
Where to practice seated barbell press
Mainly anterior deltoid muscle. pectoralis major clavicle | middle deltoid | middle trapezius | lower trapezius | serratus anterior | triceps brachii, upper trapezius.
Benefits of seated barbell press
Sitting is safer than standing. Having a stool for support will give you stability! When doing shoulder presses in a standing position, our waist is under great force because the weight of our upper body will increase the pressure on our waist. Especially when lifting to the top of the movement, the lumbar spine receives greater pressure due to the lengthening of the moment arm. The seated shoulder press can increase the stability of the body, especially the seated shoulder press with a backrest. We allocate a lot of force to the backrest stool. This makes the movement safer.
Seated shoulder push is more stable, and the weight can stimulate the deltoid muscles more concentratedly. In other words, from the perspective of deltoid training effect, the seated shoulder press is also better than our standing shoulder press.
So we know: The standing shoulder press stimulates our target muscles (shoulder muscles) less than the seated shoulder press. But it is better than the seated shoulder press in terms of overall strength and muscle development.
Seated barbell press movement requirements:
1. Sit on the chair of the shoulder press machine, with your back straight as support, hold the barbell with the palms of your hands facing down, and open your hands slightly wider than your shoulders. When the barbell falls, it should be at 90 degrees with your upper arms.
2. Slowly bend your arms and lower the barbell to your collarbone, while keeping your elbows close to your sides.
3. Hold the barbell firmly and press the barbell overhead until your elbows are fully straight.
4. While exhaling, return the barbell to the starting position.
Precautions for seated barbell press:
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.