< strong>In a previous article, we introduced the benefits of using an overhand grip for shoulder presses:
Many people feel their shoulders are stuck when performing traditional overhand presses. If you feel uncomfortable, you should try the opposite grip press!
Opposite Grip Neutral Grip: A grip with palms facing each other, which allows your palms to assume a natural neutral position. Compared with a grip with palms facing forward, this will allow your shoulders to move more smoothly. For shoulders It"s kinder, especially for people who have had shoulder injuries.
The opposite-grip shoulder press will be easier to operate if you use dumbbells, but few gyms have opposite-grip barbells. Today we want to introduce a good way to perform opposite-grip shoulder presses. train!
T-bar grip press!
The following is an action demonstration:
1. Use two barbells, then load a small barbell plate on one end, fix it on the squat rack, and fix the other on the squat rack. Add the weight you want to use on one end and secure the bar! The distance between the two barbells is about the same width as your shoulders
2. Grasp one end of the barbell with your hands facing each other, palms facing each other, then lift it up in front of your chest, and open your shoulders back horizontally! Keep your forearms perpendicular to the ground!
3. Keep your shoulders firmly tightened, push upward, push the barbell to the top of your head, and then stay for a second. At this time, your arms and your body are almost kept in a straight line, and then hold Hold the barbell!
4. Slowly lower the barbell. Do not drop the barbell completely to the bottom. Once the barbell reaches the chin position, you can continue to push it up!
Note:
Keep your wrists neutral and grip the barbell firmly. This will helpYou can activate your shoulder muscles better and make your movements more stable!
If you are standing, please remember to tighten your buttocks and tighten your abdominal muscles to make your trunk rigid. Only a stable trunk can make your press smooth and avoid the risk of spinal injury. !