Overhead Barbell Press
Description
This overhead barbell press is commonly used to strengthen the muscles within the shoulder region. Several variations are possible, all if which are discussed below. For simplicity, the instructions below are in reference to performing the movement to the front, with elbows in line with shoulders (3:00 & 9:00). Although the to-the-front version of the overhead barbell press is effective in recruiting all heads of the deltoids, the primary focus is on the anterior (front) deltoid with the secondary focus being on the middle portion of the shoulders.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Sit in an upright position on the appropriate bench with feet shoulder width apart.
- Reach up and grasp barbell using a closed grip at a position that has your wrists in alignment with elbows.
- Since starting can be awkward, have a spotter help you lift the bar off the rack and into a position that has you holding the barbell overhead.
- Inhale and lower down at a controlled speed until arms reach a 90 degree level. In most cases, this will be when bar reaches nose level.
- Exhale, extend arms and drive the weight back up to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Bringing the bar behind the head instead of the front when performing the overhead barbell press will increase the recruitment of the middle deltoid. However, this method comes with a heightened risk of injury due to the additional stress placed on the shoulder capsule and the cervical disks of your neck region. This method increases your chances of sustaining a hernia.
Incline Shoulder Raises
Description
Front dumbbell raises can be done with either a straight bar or dumbbells and they are an excellent method to isolate the anterior (front) aspect of the shoulder region. Throughout execution, it is important not to raise the weights too high and at the same time, it is equally important not to lower the weights too low. When the dumbbells / straight bar is lowered to a point where they make contact with the legs, the stress is alleviated from the shoulders - the opposite of what you want. If the dumbbell / straight bar is raised too high, the same effect will occur and the shoulder stress will be reduced. It is important to work within a specific range of motion to maximize the involvement of the anterior deltoid. That range is approximately 45 degrees during the upward phase and stopping just above the legs on the downward phase.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Set the incline bench to a 35 to 45 degree angle.
- After making an appropriate weight selection (dumbbells or straight bar), lay back on the bench and rest the weights atop the thighs.
NOTE: the elbows should be slightly bent and the hands should be positioned shoulder width apart with the palms facing downwards. - Exhale and elevate the arms up to a 45 degree angle.
- Inhale and lower the weight back down at a controlled speed, stopping just short of leg contact.
- Repeat until the desired number of repetitions are completed.
Shoulder Press Machine
Description
The seated shoulder press machine has become somewhat of a staple within fitness facilities. Along with the majority of circuit equipment, the shoulder press machine is an ideal selection for beginners. The pre-determined movement path allows the primary focus to be on the muscle contraction rather than trying to stabilize a complex movement. Overhead pressing movements are the best way to add lean mass to the shoulders.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Adjust the seat to your desired level.
- Grasp handles with a hand placement that allows for wrist-to-elbow alignment.
- Exhale and drive the handles overhead to a position just shy of full elbow extension.
- Inhale and lower down at a controlled speed until the arms reach a 90 degree angle.
- Repeat until the desired number of repetitions are completed.