Standing press: Two tips to help you build a solid foundation!
The standing shoulder press, also known as (military press, strength press) is a vertical upward pushing action. The standing shoulder press is a very important action pattern in sports training. It is important for the upper limb muscle strength ( Whole shoulders, triceps) is definitely ace moves!
However, when performing shoulder presses in the standing position, the factor that affects the quality of training is often not the muscle strength of the upper limbs. Although our shoulders and triceps use a lot of strength, people often ignore the "lower limbs" part
Strengthen the core and focus on the tension of the lower limbs
When operating standing shoulder presses (regardless of kettlebells, barbells, or dumbbells), since the weight is supported by our body, there is no bench to help support it like in the sitting position, so the lower limbs are like our "foundation". If the foundation is not solid , the body does not have enough tension, and the tilt of the trunk during the push-up process will cause a loss of strength
How to build a solid foundation to perform shoulder presses? Here are two key points to introduce to you!
Tight hips and legs
When performing standing presses During the process, you need to work hard to step on the ground firmly (the stance is about shoulder width), and at the same time, work hard to tighten your thighs, tilt your pelvis slightly backward, andTighten your butt, this will help you transfer power from the ground up
At the same time, hip leg bungee jumping will help you Build a stable foundation to stabilize your knees, pelvis and lumbar spine so you can lift the weight better!
When pushing up, you should feel your feet drilling into the ground like an electric drill, and your toes working hard to grab the ground (as if you are trying to dig a hole in the floor)
Pretest core tightness
The standing press is the same as the barbell squat. The core muscles need to be as tight as steel plates to prevent the lumbar spine from hyperextension in order to safely lift the barbell overhead!
Before starting the movement, use abdominal breathing, take a breath and hold it, so that your abdomen is filled with air. The intra-abdominal pressure rises crazily. This can effectively activate your diaphragm and other core muscle groups (the rectus abdominis and external obliques on the front, the internal obliques and transversus abdominis surrounding the entire abdomen, the thoracolumbar fascia on the back, and the pelvis underneath bottom muscles). To maintain the rigidity of your torso, imagine someone is going to punch you in the stomach!