Among the training equipment, the barbell is an equipment with many uses, and in the barbell movements, the training effect of each movement is different. For example, some movement training ShouldersThere are some movements to train the chest. I believe some people still know what the barbell shoulder movements are. So, what are the most effective barbell shoulder exercises? Let’s take a look!
T-bar shoulder press
1. Stand with one hand and correct Bilateral muscle strength imbalance can also exercise core anti-rotation strength.
2. Grasp the barbell with your hands, bend your elbows, and hold the barbell in front of your chest. Keep your trunk stable and lean forward slightly.
3. Next, with your core stable and your hands straight, push the barbell forward so that your arms can come closer to your ears, but do not push the barbell to the middle. Remember not to lock your elbows when straightening; then slowly Slowly lower the barbell back to your chest.
Y shoulder press
1. Fix one end of the barbell in the slot on the ground.
2. Kneel and then pull up the barbell, bend your elbows, tighten your arms to your sides, and grab the front end of the barbell.
3. With the arm fixed, the deltoid muscle contracts and pushes up to the side until the arm is straightened and the body forms a Y shape.
4. When putting it down, just let the upper arm move toward the trunk.
5. During the movement, pay attention to maintaining the stability of the trunk and tightening the core.
Bent over reverse fly
1. Fix one end of the barbell in the slot on the ground, then pull up the other end of the barbell and place it diagonally across your hips.
2. Lean down, making an angle of about 45 degrees with the ground. Hold one end of the barbell with one hand, keep your elbow fixed, contract your back shoulder and use force to drive your arm to draw an arc backward until Lift the barbell and place your arms beside your head for a second! Then slowly play it back.
3. During the movement, pay attention to maintaining the stability of the trunk and tightening the core to resist the force of rotation.
Y-shaped lateral raise
1. Fix one end of the barbell in the slot on the ground, then pull up the other end of the barbell and place it diagonally across your hips.
2. With the arm fixed, the deltoid muscle contracts and drives the arm to draw an arc to the side until the arm is raised and positioned on the side of your head.
3. During the movement, pay attention to maintaining the stability of the trunk, tightening the core, and resisting the force of rotation.quantity.