Tuesday, June 17, 2014

Shoulder Press

  Main Muscle Group: shoulders  
  Secondary Muscle(s): Triceps
  Exercise Type: Strength
  Equipment Required: Machine, (or dumbbell but we are focusing on one exercise at a time: DB, BB and machine are actually quite different in regards to grip, stance, muscles worked etc.)
  Mechanics: Compound
  Force Type: Push
  Experience Level: Beginner

Now What:

1.      The bar comfortably comes down just next your face; I guess this depends on how big your head is?  
2.        Do not be brave here.  I suggest you do a few, (2 to 3), and imagine doing at least 10.  Do not feel weak seeing the peg high on the rack, low on kilograms.  If you are doing it correctly on a cable machine… it is not easy.
3.        Next, add the weight you want to use and sit down on the bench.
4.        Un-rack the weights and bend your elbows slightly. This is the starting position for the movement.
5.        Slowly lower the weight down until the bar is just below chin height, pause, and then raise the bar back to the starting position without locking your elbows out at the top of the movement.
6.        This can also be done on the smith machine by setting a bench down with the back to a 90-degree angle.
7.        Repeat for ambitious number of repititions.

Performance Pointers:
1.     The smith machine shoulder press is a viable option for moving heavy weight without a spotter. Cable machine is also more supportive regarding the importance of back and core muscles.  My personal opinion… the shoulder press with free weights is more taxing on core muscles if you have correct form; therefore more of a compound and beneficial exercise.  Better still; stand, or sit on a fit ball, or stand on one leg, or sitting on a fit ball with one leg raised????  BUT, not with heavy weights!!! If you want to be hulk, do it sitting, do it supported.
2.        Don't lock your elbows out at the top of the movement.
3.        Always warm up first to lower your risk of shoulder injury.

I’m just saying:
·      Always lower the bar below your chin to complete a long range of motion if using a barbell.
·      Do not be afraid to hold your reps at the top or bottom of movements for maximum effect.
·      Know when you are losing form; quality not quantity is the key.