Think To build strong upper body muscles and strength, you have to practice shoulder presses!
The shoulder press is one of the best exercises for developing upper body muscle strength. It mainly develops the strength of our vertical push! It mainly trains the deltoid muscles of the shoulders, trapezius muscles, upper chest, and triceps of the arms
Usually we will use barbells and dumbbells to perform shoulder presses! But for many beginners. Barbells and dumbbells are free equipment and are difficult to master! At this time, using fixed equipment to perform shoulder presses is a good choice!
Seated shoulder press: Chest press and leg press are both fixed equipment. They don’t require too much effort to stabilize the trunk and focus more on muscle stimulation!
Action process:
1. Sit on the training bench, adjust the height of the seat, and lean your back firmly on the bench. The body should maintain a posture of chest, abdomen, shoulders sinking, and jaw slightly adducted. Double
2. Choose the appropriate weight. Hold the handle with your elbow joint at 90 degrees and your wrist upright.
3.ShouldersUse the deltoid muscle to push up the handle (slightly bend the elbow joint, do not fully extend the arms), and fully feel the contraction of the deltoid muscle.
4. After completing the movement, slowly lower it to the upper arm and upper arm. The ground is parallel or slightly lower, and do not cause the weight plates of the equipment to collide.
Exhale when pushing up, and inhale when lowering.
Action speed: push up for 2 seconds before falling. Perform at a constant speed for 2 seconds
Action tips:
When pushing up, the elbow joint must not be "locked" and the wrist must be upright to protect the wrist joint.
Beginners can do this. Training 2-3 groups, 15-20 times per group. The amount should be selected so that each group can complete 15 times without exhaustion or deformation.