Barbell press in the starting position while standing. Standing press - do it right! Load by muscle group

Dr. Ken "Standing Press - Back to Basics"

The overhead press is an excellent exercise for developing strength and muscle size in the upper body. Most bodybuilding publications are quick to call the bench press the "king of all upper body exercises" or extol the benefits of a particular exercise by claiming it to be the best upper body exercise. The overhead press, I believe, is at least as effective an exercise for stimulating muscle growth in the shoulder girdle, triceps, and upper back.

Most men in the gym are eager to have large pectoral muscles; they are most impressed by them. Developed breasts have always been held in high esteem by those who go to the gym with the goal of improving their appearance and self-esteem. The overhead press does not directly stimulate the chest muscles, which is why many strength athletes fall out of love with this exercise over time. Due to the fact that it was also removed from the official Olympic program, Olympic weightlifters also do not pay much attention to it.

Just 28 years ago (now 2011), if someone asked you, “How much do you bench?”, it was clear that they meant the overhead press. Ask any football player or strength athlete these days how much they bench press and they will invariably treat the question as if you were asking them how much they can bench press.

The overhead press is most often done while standing, requiring the lifter to stabilize not only the body, but also the bar. In short, I think the overhead press is a more "difficult" exercise than the bench press when performed correctly in a high-intensity style. My philosophy is that the “harder” an exercise is, the “better” it is for most athletes.

A competitive powerlifter should, of course, emphasize the bench press. However, for him, the overhead press is an excellent auxiliary exercise. It puts more stress on the important muscles involved in the press (front deltoids and triceps), but does not put them to the same test as the bench press. The overhead press uses slightly less weight than the bench press, thereby sparing your connective tissue.

One of my patients recently asked me how to do a bench press - standing or sitting? Both bench press options have their pros and cons, and it is impossible to unequivocally answer the question of which bench press is better.

The standing press requires more control on your part with the bar and body. The lower back and hips receive indirect stress when you try to keep your body upright. The forces exerting a compressive load on the spinal column are dissipated through the lower extremities, reducing the load on the spinal discs. However, in some cases (WHEN THE TECHNIQUE IS INCORRECT!) the spinal column still continues to be subjected to compression due to the heavy weight and/or incorrect technique, which is often used when working with maximum weight. Many Olympic weightlifters who competed back in the days when the bench press was one of the three lifts for competition have suffered terrible low back pain and spinal degeneration due to the crushing and compressive forces of lifting heavy weights.
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TECHNIQUE

After a good general and special warm-up, place the working weight on the barbell, carefully securing it with locks
Approach the apparatus and grab the bar with a grip slightly wider than shoulder-width
Bring your shoulders and chest under the bar, tense the muscles of your entire body and remove the bar from the racks
Take one step back and take your starting position: back straight, legs slightly wider than shoulder-width apart, knees slightly bent
Smoothly press the barbell to the top point, fully straightening your elbows, then slowly lower the barbell to your chest, without relaxing the muscles at the bottom point and preventing the barbell from touching your chest and shoulders
Complete the planned number of repetitions, lower the barbell to your chest and, taking a step forward, carefully place the apparatus on the racks

In this exercise, the main load is borne by the deltoid muscles, with an emphasis on the anterior section, as well as the triceps muscles of the shoulder (triceps). The load that the triceps receive in this exercise is unique and unattainable in any other exercise. The fact is that the moment of maximum contraction of the triceps in the up press coincides with the moment of its maximum stretch. This has a very beneficial effect on increasing the strength and muscle mass of the triceps. The trapezius and rhomboid muscles, the pectoralis major and minor muscles - the upper fascicles, the deep back muscles that rotate the scapula, and the serratus muscles - participate as synergists in this movement. The muscles of the legs, abdominals, and torso extensors work as stabilizers - and quite actively. Thus, the standing press engages the muscles of almost the entire body and has a powerful effect not only on the muscles, but also on the metabolism.

ATTENTION!

Do not do the standing press if you have problems with your spine or shoulders. Consult your doctor first
When performing a bench press don't lean back- this changes the load on the muscles, and besides, it is fraught with injuries
Press the bar directly above your head, not in front of you. Regularly work on shoulder flexibility
When pressing to the top point of the projectile's trajectory, fully straighten your elbows, but do not stay at the top point for long.
The military press is a strength exercise, and you will experiment with limited amplitude and continuous tension mode in other, simpler and safer exercises
Do not arch your lower back while performing the exercise. Keep your back straight and your stomach pulled in, your abdominal muscles tense
As you press the barbell up, exhale, lowering it to your chest - inhale
Choose the right weights so that you can perform 5 to 12 repetitions on your own. Too much weight will cause poor technique and increase the risk of injury. And a high number of repetitions can lead to the fact that the muscles that bear the secondary load get tired first, and the target muscles are not worked enough. Forced and negative repetitions are also undesirable due to the high technical complexity of this exercise and the involvement of a large number of stabilizer muscles in the movement

The military press is an excellent exercise that has no equal in its effectiveness for developing the muscles of the shoulder girdle and arms. Include it in your training program, and great results will follow. I wish you success!

What muscles work when doing a standing barbell press?
Technique for performing the exercise;
Typical beginner mistakes;
CrossFit complexes containing military press.

What muscles work when performing this exercise?

The key muscle group that works when doing a standing barbell press from the chest up is the shoulders. The largest part of the load is concentrated on the front delta, a little less on the middle delta; the rear delta is practically not involved in the movement, but carries an indirect static load.

A small portion of the load is also shifted to the upper chest and trapezius muscles. The triceps are also actively involved in the movement; approximately the last third of the movement is covered by them. The wider the grip, the shorter the amplitude and the less the triceps are activated; The narrower the grip, the lower the amplitude and the more the triceps are activated.

For optimal load distribution and maximum control over movement, I recommend using a grip slightly wider than shoulder width.

It should be noted that despite all the benefits of the military press, this exercise alone is clearly not enough for the uniform and aesthetic development of the deltoid muscles. Yes, it creates enormous stress for the anterior deltoid, but remember the following principle of deltoid training: if you want to build truly voluminous and spherical shoulders, it is advisable to pay no less attention to working out the middle and posterior deltoid muscles than the anterior one, since the anatomically posterior the beam is larger than the other two, the developed rear delta will “push” the middle delta outward, due to which the visual massiveness of the shoulder will be created.

Use dumbbell swings to the sides in various versions to develop the middle bundle and dumbbell swings in an inclination/abduction of the arms in the simulator to develop the posterior deltoid muscle.

Moreover, for those athletes who have difficulty feeling the contraction of the deltoid muscles during the military press, I would recommend placing the standing press at the very end of the shoulder workout. The point of this is that shoulders that are tired from swings, abductions in the machine and rows to the chin will react to the military press in a completely different way, all the load will fall on the deltoids in isolation. Of course, the working weights will be significantly less, but this method of shoulder training is also extremely effective.

Standing barbell press technique

Let's talk about the technique of performing the standing barbell press in more detail. It's no secret that basic barbell movements are a universal indicator of our torso strength and general physical fitness, and muscle mass gain directly depends on progress in strength indicators in such exercises - the more you lift, the bigger you become. However, this statement should not be taken too literally; it makes no sense for an amateur athlete to perform military bench presses with a monstrous weight, without following the correct technique and doing only 2-3 repetitions.

Less - you won’t have time to properly feel and “pump” your shoulders with blood; more - the strength component of the exercise is lost; such high-repetition work is best left for isolating movements, such as standing dumbbell swings to the sides, barbell rows to the chin, one-arm swings from the lower block and etc.

Doing a standing barbell press using the correct technique should be done as follows.

Initial position

Remove the bar from the racks or pick it up from the floor. In both cases, you should grab the barbell with a grip slightly wider than your shoulders and begin the movement, maintaining the natural lordosis in the lumbar spine. If you want to reduce the degree of axial load on the spine and prevent the appearance of an umbilical hernia, use an athletic belt. Use a straight closed grip; we need a tight grip on the bar with your palms. If your working weight is quite large, and the bars in your gym are no longer the newest, use magnesium.

Place the barbell on your upper chest, the bar should “hang” on your fingers, while your elbows should be brought forward and spread slightly to the sides - the position is similar to front squats with a barbell. The head is slightly tilted back, the gaze is directed forward. There is another option: simply hold the barbell at the level of your collarbones, while your elbows are located towards the floor. The second option is more suitable for those who perform military presses as part of the CrossFit complex, in this option it is easier for us to work with greater speed and in a more explosive manner, or for those who do not have sufficient flexibility in the elbows and hands and experience discomfort when holding the barbell top of the chest.

Barbell bench press

Grasp the bar tightly with your palms and begin to press the barbell up using the deltoid muscles., at the same time moving your head back a little, maintaining a slight arch in the lower back. The position should be stable and level, the lower back and legs should not be involved in the work. The movement should be explosive and accompanied by a powerful exhalation. Perform one repetition at full amplitude, straighten your elbows and hold for a second in this position, maintaining a straight body position.

We begin to lower the barbell down. Some professional CrossFit athletes and weightlifters do the lowering quickly and sharply, literally “dropping” the barbell onto their chest. I don’t advise amateur athletes to repeat after them. It is necessary to understand that professional athletes are at a completely different level of physical fitness than ordinary gym-goers. When performing barbell presses or push presses, they feel every muscle fiber, every ligament and joint, and in their performance such a sharp lowering does not pose an unnecessary risk of injury. Therefore, everyone else is advised to lower the barbell smoothly and under control, not forgetting how easily the shoulder joint can be injured.

This video explains well which muscles work and how to perform the exercise correctly:

Typical beginner mistakes

Along with , and , the military press is an exercise that can not only contribute to the all-round development of an athlete, but also cause irreparable harm to health, and recovery from the injury can take more than one month. Therefore, if you recognize yourself in one of the points described below, you should reconsider your military press technique, starting from the very basics, and even better, do not repeat your mistakes and seek help from an experienced, highly qualified instructor.

Neglecting warm-up

Before performing a classic standing barbell press, due attention should be paid to joint warm-up; shoulders, hands and elbows should be thoroughly warmed up and prepared for work. If your working weight in the military press is high enough, take the time to perform several warm-up approaches, starting with an empty bar and gradually increasing the weight of the apparatus. It is also recommended to stretch the triceps separately, since it receives a decent load in this exercise; several sets of extensions from the upper block with light weight will only be beneficial.

Too much weight

The standing barbell press is an excellent accessory exercise for the bench press, but even it is not recommended to work in a very low repetition range and with a huge weight. If you lift a weight that is too heavy, you lose almost all the benefits of doing this exercise, since you do not have time to put enough stress on the deltoids (shoulders do not like work in low rep ranges; our deltoids and shoulder joints are simply not designed for strength work). You also overload the rotator cuff and ligaments of the shoulders, elbows and hands, which can lead to injury.

Cheating

In such traumatic exercises, you should never deviate from the correct technique in favor of heavier weights or more repetitions. By including additional muscle groups (legs, lower back), you not only reduce the effectiveness of the standing barbell press, since the shoulders receive less load, but you also risk serious spinal injury due to severe compression of the intervertebral discs in the lumbar region.

Fixation at the top point

You should not fixate at the top point for more than a few seconds - this will increase the axial load on the spine significantly, as in squats with a barbell overhead.

Incorrect position of the bar

The projectile should be located on the chest or in close proximity to it and the collarbones. If the barbell is brought forward too much, the shoulder joint moves a little forward, and the position of the elbow is also unstable. Doing a military press in this position, I give a 99% guarantee that you will get injured.

Choose the right shoes

Take this point seriously, remember that your legs are your foundation, and the entire result depends on how strong and stable it is. If you find it difficult to maintain balance during the approach, try changing your training shoes; it is best to use sneakers with a rigid sole without a heel or instep.

Don't experiment with overhead presses

If you have mastered the correct technique of the military press and have developed a good neuromuscular connection in it, leave this shoulder exercise as the main one in your arsenal, do not try to replace it with the barbell overhead press. The load in these two exercises is almost the same, the main part of it falls on the anterior delta, but when pressing from behind the head, the shoulder joint is fixed in an unnatural position, due to which it is often subject to injury.

Video from Alexey Nemtsov about common mistakes beginners make when performing standing barbell presses:

Training programs

The military press is added to the beginning of shoulder training. As a rule, they are trained either on a separate day or with legs.

The most popular split programs:

Shoulders on a separate day
Exercise	Sets x reps
Standing barbell press	4х15,12,10,8
Seated dumbbell press	4x12
Wide grip pull	4x12
Dumbbell swings while standing to the sides	3x15
Bent over dumbbell swings	4x15
Arm raises in the rear deltoid machine	4x15
Legs+shoulders
Exercise	Sets x reps
Squats	4х12,10,8,6
Leg press in the simulator	3x12
Bending in a lying machine	4x15
Bend one leg while standing in the simulator	4x12
Standing barbell press	4х15,12,10,8
Wide grip pull	4x15
Side bend swings	4x15

CrossFit complexes that contain military presses

Below is a number of functional complexes, the main strength exercise in which is the classic standing barbell press. I recommend trying each of them for those athletes who are serious about developing strength and increasing muscle mass in their shoulder girdle.

Greetings, ladies and gentlemen. Well, did you celebrate? That’s good, because we are rolling into everyday work, and today, according to tradition, a technical note about the standing dumbbell press awaits us. After reading, you will learn everything about the muscle atlas, the advantages and technique of its implementation, we will also find out the degree of effectiveness of the exercise and give some recommendations regarding its use.

So, make yourself comfortable, let's begin.

Standing dumbbell press. What, why and why?

At one time I already spoke about the subject of exercisers sticking to certain machines :) and using the same exercises and movements in their training program. Is it good or bad? Conservatism, adherence to the old, fear and reluctance to accept the new are not good, especially in such a matter as building your own body. Yes, you may be accustomed to certain exercises and feel comfortable doing them, but this does not mean that “until the second coming” you should only use them and not introduce any variety into your rocking procedures. It’s about introducing such variety in relation to shoulder development through the standing dumbbell press exercise that we’ll talk about later in the text.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The standing dumbbell press is a conditionally basic exercise for the shoulders, simultaneously “catching” the front and middle deltoids. Belongs to the mass-gaining class and allows (in combination with other movements) achieve a spherical shape of the shoulders.

Muscle ensemble exercise includes:

targeted – anterior delta;
synergists – lateral head of deltoid, supraspinatus, triceps, mid/lower trapezius, serratus anterior, pectoralis major (clavicular head);
dynamic stabilizers – triceps (long head), biceps;
stabilizers - upper trapezius, levator scapula.

A complete muscle atlas looks like this.

Advantages

By performing the standing dumbbell press exercise, you can expect to receive the following benefits:

general increase in delta mass;
development of deltoid muscle strength;
participation in work in addition to the main muscles, small ones to maintain balance and control;
greater range of motion compared to a barbell;
alternate work of each hand;
elimination of muscle asymmetry;
improved results in the bench press;
protection against injuries to the shoulder joints due to the relatively even development of the anterior and medial heads and maintaining proper muscle balance.

Execution technique

The exercise falls into the category of “nothing complicated,” but it has its own characteristics. The step-by-step execution technique is as follows.

Step #0.

Take dumbbells in your hands and stand with them, placing your feet shoulder-width apart. Raise the dumbbells up to the level of your earlobes so that your elbow joint forms an angle 90 degrees. Statically tighten your abs, direct your gaze forward. This is your starting position.

Step #1.

Inhale and as you exhale, begin to lift the dumbbells up, straightening your elbow joint. Curl the dumbbells above your head (without hitting them together), hold in the contracted position for 1-2 count and slowly and under control return the dumbbells to the 1st position. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

In move…

Variations

In addition to the classic version of the standing dumbbell press, there are several variations of the exercise, in particular:

military barbell press;
with a twist of the wrists - a.k.a. Arnold press;
alternately with each hand.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

when performing, place your feet firmly on the floor and do not swing your body;
do not use heavy dumbbell weights;
always do before exercise 1-2 movements on the rotator cuff;
use full range of motion;
at the top point, perform a peak contraction, but do not hang there;
do not knock the dumbbells against each other at the top;
perform the movement slowly and under control, without throwing the dumbbells sharply down;
if you have problems with the lower back, then do the exercise while sitting;
breathing technique: inhale - when lowering the dumbbell down, exhale - with effort (extension of the arms);
numerical training parameters: number of approaches 3-4 , reps 8.

We're done with the theoretical side, now let's look at some practical points.

Is the standing dumbbell press an effective shoulder exercise?

Electrical muscle activity measured by EMG suggests the seated dumbbell press variation makes a difference for the anterior deltoid. 79 , while as a standing option, - 85 . As for the EMG data for the remaining most common shoulder exercises, they are as follows:

raising dumbbells to the sides while standing in an incline position - 85 ;
abduction of the arm to the side at the lower block - 77 ;
lifting dumbbells in front of you - 73 ;
seated barbell press – 67 .

Conclusion: By including the standing dumbbell press exercise in your deltoids training program, you will definitely achieve broad shoulders :).

Does the athlete's position affect the result of deltoids development?

The results of a study published in 2013 year in the journal “Strength Cond Res”, they say that there is a difference in the athlete’s position. In particular, when performing identical deltoid exercises, the following EMG differences and trends were noted:

anterior delta. In the exercise seated bench press with an EMG barbell 11% lower compared to dumbbells; in the exercise standing press with an EMG barbell 15% lower compared to dumbbells; in the dumbbell press exercise, the sitting version showed EMG activity on 8% lower than standing;
middle delta. In the exercise seated bench press with an EMG barbell 7% lower compared to dumbbells; in the exercise barbell press, the sitting version showed EMG activity on 7% 15% lower than standing;
rear delta. In the barbell press exercise, the sitting version showed EMG activity on 25% lower than standing; in the dumbbell press exercise, the sitting version showed EMG activity on 24% lower than standing.

These studies indicate that the standing version with dumbbells is much more effective than the seated version with a barbell; the muscle activity of the first version is higher than the second. Thus, we can conclude that the shoulders will develop better from the standing version with dumbbells.

I'm a girl, what shoulder exercises should I choose to just make them look sexy?

Young ladies, in principle, should not be afraid of free weights and supposedly men’s shoulder exercises. The option with dumbbells will be most optimal for the fair sex, in particular, include the following exercises in your PT: lifting dumbbells in front of you, standing dumbbell press up, pulling the barbell with a wide/narrow grip to the chest/chin, sitting dumbbell raises on the rear deltoid . Numerical training values – 3 approach to 12-15 repetitions.

Actually, that’s all I have, I think the topic is covered, all that remains is to sum it up and get on with it.

Afterword

Today we were introduced to the standing dumbbell press exercise. Most likely, until now you have never used it and, as it turns out, it was in vain. Therefore, we finish reading these lines and blow into the hall in order to feel all its effectiveness on our deltas.

That's all, I was glad to write for you, see you later!

PS. and how many delt exercises do you use?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

- This is another basic exercise for training the shoulders, it is very similar to the military press, but, unlike it, in this exercise the athlete lowers the barbell not to the chest, but behind the head. Precisely because the amplitude of the movement does not allow for “cheating”, the exercise more specifically emphasizes the load in the deltoids, but does not allow you to lift as much weight as the military press. But the standing press is less traumatic and better suited for developing muscle volume.

The standing press is not a strength exercise, but something between a seated press and a military press. On the one hand, it’s no longer possible to throw a barbell, but many muscle groups are still involved. In other words, if the military press is designed to develop muscle strength, the seated press is for pumping, then the standing press is best suited for volumetric strength training, which most effectively grows muscle mass. If you want to pump up your shoulders, do the standing press!

Work of muscles and joints

The standing press mainly loads the anterior bundle of the deltoid muscles, but due to the amplitude of the movement, the middle bundle also receives load. In addition, sufficient force also has to be applied to the triceps; the abs work as a stabilizer, along with the long back muscles. Even the legs get a good workout simply due to the fact that the exercise is performed while standing.

The standing press, just like the military press, loads the joints, it is especially dangerous for the spine, so in this exercise it is vital to follow the technique. Actually, all standing exercises should be performed only by experienced athletes, whose long back muscles and abs are already sufficiently developed and can keep the body straight, relieving the load from the spine. For those who have back problems, it is best to limit yourself to the seated press.

Standing press - diagram

1) Stand under the barbell with your legs scissored as if you were doing a barbell squat, then place the barbell on the trapeze and stand with it.
2) Moving away from the racks, place your legs back into a scissors position and push the barbell up.
3) Without spreading your elbows to the side, lower the barbell down to ear level, while slowly inhaling air.
4) With a powerful push, lift the barbell up, exhaling as you do so.
5) Throughout the entire movement, the knees are slightly bent and the back is straight, slightly arched back.

Standing Press - Notes

1) The grip width should not be too wide, but not too narrow, so that the elbows point forward throughout the entire amplitude.
2) Your head should not be lifted up, just look forward so as not to interfere with the barbell at the lowest point.
3) The shoulder blades should be slightly compressed so that the latissimus dorsi muscle does not steal part of the load.
4) If your arms have not recovered, then you must first fatigue your shoulders with isolating exercises so that they get tired before your arms.
5) When you lift the barbell for the first rep from the trapezium, it is better to use the help of a partner so as not to injure your shoulders, since in this position the weight of the barbell will be pulled by the joints.

Anatomy

The deltoid muscle of the shoulder girdle consists of three bundles: anterior, middle and posterior. The front bundle is the strongest and therefore, when performing a strength exercise such as a military press, it receives the main load. The standing press allows you to isolate your shoulders from other muscle groups, which forces you to reduce the weight of the barbell, but the middle bundle also receives load.

Because the standing press is performed with less training weight, there is less wear on the joints and the spine is at less risk of injury. On the other hand, the shoulders are in a less comfortable position, which compensates for the lower working weight and the lack of “cheating”, which allows you to work the deltoid muscles with more emphasis.

The standing chest press is a key exercise for developing the muscles of the shoulder girdle and arm muscles. Since the correct technique involves lifting the weight above your head with stationary legs and tense abs, this exercise indirectly develops the core muscles. That is why the standing barbell press is one of the.

Among other things, the standing press is the best exercise for strengthening the muscles involved in performing pull-ups on the bar. However, the disadvantage of the standing barbell press is its technical complexity and the increased risk of injury to the shoulder joint if the technique is incorrect. It must be remembered that this exercise should always be performed with an average working weight.

Standing barbell press: starting position

Before starting the exercise, stand straight in front of the rack, the barbell is on the mounts at approximately shoulder height. Legs are hip-width apart, knees point forward, feet firmly on the floor and slightly open (but no more than 15°). Make sure that your feet are in line and that one foot does not extend forward or backward.

Take the barbell from the rack with a fairly narrow grip - significantly narrower than when performing. The wrists should be parallel to each other (when viewed from the front). In the initial and final positions of the exercise, the shoulders must be kept slightly elevated so that the weight of the bar rests on the “fleshy” part of the shoulder.

How to avoid wrist pain?

At the lowest point of the barbell press trajectory, the elbows should be directed strictly to the floor (and not spread out to the sides or forward), and the hand should not be bent forward or backward - in other words, the weight of the barbell should be supported by the wrist, and not hand. If you can't hold the barbell this way, the weight is too high.

It is critical to position the barbell in the bottom of your palm rather than trying to support its weight with your fingers. It is this technique error that is the main cause of wrist pain and significantly increases the risk of joint injury. In addition, it is extremely important to cover the forestay with your thumb and not point it upward.

Lifting the barbell up

When lifting the barbell overhead, your feet should be firmly planted on the floor and your knees should not bend—in other words, you should not try to push the barbell up with squats. The abdominal muscles must be maintained in conscious tension - this will protect the spine and lower back, and will also help in the development and strengthening of the core muscles.

Watch closely. It is advisable to do either five repetitions of the barbell press in one breath, or to breathe exclusively at the top point - but under no circumstances exhale air when moving up or at the bottom point of the trajectory. Remember that having air in your lungs helps push the weight of the barbell upward.

Standing Barbell Press: Top Point of Movement

Since the standing barbell press is an exercise for developing, first of all, the muscles of the shoulders, during its execution you should feel the work of these muscles, and not any others. This is why it is necessary to press the barbell up slowly and with complete control. In addition, at the highest point of the trajectory, you should slightly raise your shoulders even higher.

This secret technique will not only help to engage the trapezius muscles, but will also significantly reduce the load on the rotator cuff. If you can't do this, or can't lower and raise the barbell slowly and with a sense of control, then you're using too much weight - which, in turn, will sooner or later cause injury.

And the four best exercises to work all three deltoid muscles.

Standing Dumbbell Press

It must be remembered that it is highly not recommended for beginners to replace the standing barbell press with a dumbbell press. The main reason for this is that when using dumbbells, it is extremely difficult to maintain such aspects of correct exercise technique as the correct position of the wrists and keeping the body in a stationary position.

When pressing dumbbells while sitting, the situation often gets even worse - beginners tend to use dumbbells that are too heavy, completely neglecting the technique. They sincerely believe that the more dumbbell weight they are able to lift, the faster their muscles will grow - but the result of such an approach will only be an injury to the shoulder joint and the cessation of strength training.

Bench press

Despite the fact that in any gym it is easy to meet people doing bench presses behind their heads (as well as behind their heads), this technique is strictly prohibited as it is extremely dangerous. When performing presses behind the head, and not from the chest, both the shoulder joint and the trapezius muscles receive a serious and completely atypical load.

Even the slightest violation of the trajectory of movement or a slight rotation of the shoulder can cause not just a dislocation, but a rupture of soft tissues, putting an end to the execution any strength training for at least several years, if not for life. No amount of benefits in the form of “more targeted training of the shoulder muscles” can outweigh the high risk of injury.

***

The standing barbell chest press is a key strength exercise for developing the muscles of the shoulders and arms. The correct technique for performing it involves complete immobility of the legs, a tense core and the use of adequate working weight. At the same time, performing variations with dumbbells or lowering the barbell behind the head is strictly not recommended for beginners.

Scientific sources: