Execute exercises the push barbell from behind the head – technique and options
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Today we’ll talk about an exercise for the shoulders – barbell presses from behind the head
Pressing the bar from behind the head is the basic exercise for training the shoulders. With this exercise, you can develop primarily the upper or middle beam of deltoid muscles. In addition, the top of the trapezium and the triceps are involved in movement. It is recommended for both beginners and people who have long been engaged in the gym.
Deltoid muscles
Deltoid muscles span the shoulder joint like a shoulder pad. They consist of 3 large bundles: front, rear and middle. With a small thickness of the fat layer, you can see them when you take your hand sideways, back and forth. The middle (target in this exercise) bundle forms a rounded shape of the shoulders, visually increasing their width.
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Delta is a very vulnerable muscle, it gets injured most often. Therefore, pay attention to the recommendations of this exercise in this article!
Variants of Exercise
Exercise can be performed in various variations. Here are the main ones:
- If you have problems with your back, then the sitting barbell press behind the head will be better. It is better to use a sports bench with a changeable angle of inclination of the back.
- If you do not have injuries, and the back is healthy – you can perform the exercise while sitting, but without support on the back.
- For experienced athletes, the bar press is suitable for standing upright, but it is safer to do it on the bench.
Technique of exercises Perform this kind of bench press the very first in your training shoulders. Then already “finish off” the muscles with isolated exercises.
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Exercise in the Smith simulator and with a free bar is technically no different. However, Smith allows you to avoid mistakes for beginners and in isolation loads the muscles you need. A free bar can be used later, when you learn to do the exercise in a simplified version.
- We set the bench in the frame of Smith so that the bar is strictly above the seat. We set the back angle 90 degrees. Sit down, we press our back to the bench. For the first warm-up approach, we use a light weight.
- The barbell should be slightly above the head and is located a few centimeters behind it. We take it with a wide grip (slightly wider than the shoulders) so that a right angle is formed in the elbows.
- Turning the barbell, remove it from the posts and raise it as far as possible. In this case, the arms in the elbows will not fully straighten.
- We lower the barbell back to the back of the head. Repeat 10-15 times, and put the barbell in its original position. This will be a warm-up.
- We hang the necessary weight and work, depending on your goals.
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Lowering the bar as far down as possible, you additionally use the top of the trapezium. If you lower the bar to the level of the earlobes or the middle of the nape (your shoulders will be on the same straight line), only the deltoids work. Choose what you need.
Exercise standing
This is a complicated version of the bench press behind the head, which is suitable only for a free barbell. The Smith simulator is not so high as to allow you to straighten your arms from standing position. There are two versions of the original racks: the legs are shoulder width and one line, or one leg is pushed forward, the other is back for greater stability.
This is a complicated version of the bench press behind the head, which is suitable only for a free barbell. The Smith simulator is not so high as to allow you to straighten your arms from standing position. There are two versions of the original racks: the legs are shoulder width and one line, or one leg is pushed forward, the other is back for greater stability.
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Technique of the following:
- We remove the bar and we become one of the racks proposed above.
- We do everything the same as for a sedentary exercise.
Standing position is more suitable for army bench press and has one advantage – you can help yourself raise the bar with a small push from the legs. Thus, your working weight can be greater than in the sitting exercise.
