The shoulder press is a very popular exercise in the gym! It is a vertical pushing action!
The shoulder press is a very complex movement, which involves the movement of the shoulder joint, elbow joint and scapula. Since the movement of each joint is responsible for different muscles,
when When you push a barbell or dumbbell upwards, the joint movements and muscle participation involved are:
The scapula action is upward rotation (scapular adduction)
Shoulder movements are flexion (shoulder flexion) and abduction
The arm movement is elbow extension
Scapular internal and superior rotation:Upper trapezius , the lower trapezius/anterior crotch muscles work in coordination to rotate the scapula upward
Shoulder flexion:Mainly involving the anterior deltoid muscle
Shoulder flexion Abduction: Posterior deltoid muscles
Elbow extension: Mainly involved in the triceps brachii!
In addition to these! Many muscles are working together for stabilization and control at the same time (rotator cuff muscles)
A pressing movement requires many muscles to participate at the same time and cooperate tacitly to complete it
Action process: Take the standing barbell press as an example!
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First, straighten your torso, raise your head and chest, align your core muscles with the middle of the barbell, make your hands slightly wider than your shoulders, and push your forearms vertically to the ground!
Then press upward! , when lifting, feel the force of the front deltoid muscle contracting, and the barbell will rise in a straight line. When you reach the top, shrug your shoulders and then hold the barbell slowly until your elbows are at 90 degrees.
Just keep it during the process! Keep your body stable and avoid swaying from side to side to form compensations
Common incorrect postures
1. The core muscles are lazy, the trunk is excessively backward, and the lumbar spine is hyperextended. Excessive load on the lower back
2. The barbell trajectory deviates, causing the force to disperse and the shoulder stability to decrease, resulting in injury
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