– Take a breath and squeeze the barbell straight up;
– Exhale movement in the upper part.
Barbell shoulder press chest sitting – the exercise ends
This is a basic exercise in major developing anterior and middle part of the deltoids, clavicular portion of the pectoralis major, the upper section of trapezius muscles, triceps, serratus anterior muscle and the deep-seated supraspinatus.
By doing this exercise in a standing position, should not be too hard to bend the waist.
To increase the load on the front part of the deltoid muscles, get your elbows slightly forward. For a more intense effect on the middle part of the deltoid muscle is better to push your elbows (diluted in hand).
Embodiments of the exercise barbell shoulder press chest sitting:
1. The grip is narrow, elbows forward mostly are utilized front of the deltoid, clavicular portion of the pectoralis major and the long head of the triceps.
2. The wide grip, elbows Move aside: mostly are utilized front and middle parts of the deltoids and upper thoracic muscles.
There are many simulators, stands and racks, allowing effortlessly in the initial position to modify these exercises, not paying attention to the adjustment item, and focus your attention on the elaboration of the deltoid muscle.
Application exercise – barbell shoulder press with chest sitting
To: Athletes training mid-level and higher.
When: On the day of training the upper chest or on the day of pumping medium deltas. In the middle or at the end of the session. The first exercise on the front delts. After benching the bar with his chest sitting follow ups of hands forward with a dumbbell.
How much: 3-4 sets of 8-15 reps on.