The overhead press (press overhead) is a very important action mode in the training component! It can train our vertical push strength very well and develop our shoulders and trunk core muscles
However, the overhead press is a very difficult and demanding movement, and not everyone is suitable for it. Do this action, or do not have the conditions to do it
Due to various reasons, many people have poor body posture (rounded shoulders, chest included), poor mobility (thoracic spine, shoulders), poor Problems with lumbar pelvic hip control (weak core), lumbar hyperextension, and anterior pelvic tilt can affect the shoulder press.
To put it simply, they have lost the ability to smoothly raise their hands above their heads. If they insist on performing the action , compensation will occur and the risk of injury will be greatly increased. This is why many people suffer from shoulder pain and lower back pain during training!
What should we do?
This is not against the overhead push. It is a very good movement for developing body strength. But we need to check the movement ability first to see if this movement is suitable for you. If you have restrictions, we can choose other methods instead!
Today I will recommend an action to you to replace the barbell Standing shoulder press: T-bar shoulder press
The benefits of using a T-shaped barbell for shoulder press are:
1. Reduce the range of motion of the shoulder, Allows you to perform movements more safely and smoothly!
2. It does not restrict the normal scapulohumeral rhythm! The movement includes normal upward rotation of the scapula! This is good news for shoulder health!
The following is the detailed process of the action:
1. Stand with one hand! Correct the imbalance of bilateral muscle strength and exercise at the same time. Core anti-rotation strength!
2. Grasp the barbell with your hands, bend the elbows, and keep the barbell on the side of the chest.
3. . Next, keep your core stable and activate your shoulders to push the barbell upwards so that your arms can come closer to your ears, but do not push the barbell to the center. Remember not to lock your elbows when straightening; then slowly lower the barbell back to your chest. < /p>