< strong>Single-arm T-bar squat press
This action is relatively uncommon! But there are many benefits! It is an upper body strengthening exercise that will be helpful for other exercises that require standing in the future.
Action features: This exercise can strengthen your chest muscles and shoulders, similar to the effect of incline dumbbell and barbell press. Also, since each rep starts with a 1/4 squat, your glutes and quads are also being worked.
In addition to exercising the strength of the upper body and lower limbs, it can also bring you the following training effects:
1. Core strength. Lifting the bar with one arm will naturally cause your body to rotate. To counteract this rotation, your core muscles must be involved, thereby strengthening the all-important core stabilizing muscles.
2. Muscle symmetry. Performing one side of the exercise with one arm alternately at a time can offset the imbalance between the left and right sides of the body.
3. Shoulder stability. As your arms extend, the bar will swing from side to side. Your small shoulder stabilizer muscles will be mobilized to control the swing of the bar, these muscles will be strengthened, and joint endurance will also increase.
The action process!
1.Setup: Place one end of the barbell on the T-bar, or use heavy dumbbells to anchor it to the ground like an anchor.
2.Stand with your legs shoulder-width apart, hold one side of the bar with one hand, and then place it near your shoulder.
3. Bend your hips and knees and lower your center of gravity to 1/4 of the squat position.
4. From squatting to standing, push the barbell up in front of your chest.
5. Lower the barbell to your shoulders in a controlled manner and repeat immediately.
Repeat the entire set of movements with the other arm.
Common mistakes and solutions
Error: Lower the center of gravity to the 1/4 squat position. Perform the pressing movement only after standing up, dividing the original single smooth movement into two independent parts.
Solution: Perform the movement from squat to standing and press at the same time .
Error: In the starting position, open your elbows outward so that Increased stress on shoulders.
SolutionMethod< /span>: Make sure your elbows are always at a 45-degree angle to your body.
Error: Torso turns sideways during presssurface, that means your torso is not involved in counteracting this rotation.
Solution: Tighten your abs throughout the movement. If this doesn't improve the problem, you can try reducing the weight of the barbell.
How to arrange training?
Although the single-arm T-bar squat press is a compound movement exercise, it should not be considered at the beginning of a training session like the deadlift, squat, or bench press. . It's best to do this exercise in the middle of your training.
If you consider the incline press as a secondary exercise, try this exercise instead to get your whole body moving.
Strength: Sets/Reps: 3-4×6-8
Explosive Power: Sets/Reps: 4-5×3-5
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