< strong>Build strong shoulders: push with one arm + eccentric contraction!
The shoulder press is one of the greatest strength training exercises in sports training. It can help you build strong shoulder strength and strong shoulder muscles, allowing you to achieve gains in the sports field. Excellent performance, make your figure more majestic!
There are many variations of the shoulder press: traditional barbell and dumbbell shoulder press, lever press, one-arm press, different grips (opposed grip, overhand grip) and bottom pauses that change the rhythm, eccentric contractions , one and one-half and so on!
Any slight change will bring you a different experience and effect! Today I will introduce to you a great shoulder pressing technique to help you build stronger shoulders!
Use force to push + eccentric contraction!
As shown in the figure below: Choose a heavier dumbbell (it is more difficult to push it up), then push the dumbbell to the top of your head with force, and then lower it back with slow eccentric contraction. ! So repeatedly!
Benefits of doing this:
Leverage the push to help you Improve explosive power
Use the upward explosive power of shallow squats to push the weight over your head! It can train shoulder muscles well and develop our overall explosive power and coordination at the same time! Improved explosive power allows you to lift heavier and improve your strength faster! (Very important for modern people who lack explosive power)
Overload eccentric contraction helps you increase your maximum muscle strength!
With the help of eccentric contraction, it can withstand more than concentric contraction.The characteristics of greater load (eccentric contraction can lift a higher load (up to 140% 1RM) than concentric contraction, which means greater muscle tension), specifically for training in the eccentric phase of overload. It can greatly improve your muscle strength and muscle size.
At the same time, when lowering one arm, you must work hard to maintain the stability of the trunk and not be overwhelmed by the load on one side (scoliflexion). This will help you improve your core strength!
Summary:
One-arm push press + super The combination of loaded eccentric contractions is a very powerful training technique that whether you are a bodybuilder, weightlifter, other strength athlete or just a regular fitness enthusiast can benefit from it: it combines explosive leg drive, Strong core stability and upper body strength
However, this method can only be used by athletes with more than 5 years of training experience and good muscle strength levels, and it should not be used more than 2 times a week, and can only be used for 1 to 2 days. Training movements also require 1 to 2 assistants.