The shoulder is a part that we pay great attention to when training the upper body. The training of this part is very important, but the training of this part is a bit difficult. Many people still don’t know much about shoulder training movements. We can use barbells to train shoulders. So what do you think are the shoulder training movements for barbell fitness? Let’s go take a look below!
T-bar shoulder press
The advantage of using a T-shaped barbell for shoulder press is that it does not restrict the normal scapulohumeral rhythm and allows your scapula to rotate upward freely, which can effectively train the upper side of our shoulder deltoid, pectoral muscles and triceps brachii. Standing, using one hand, corrects bilateral muscle imbalance and exercises core anti-rotation strength. Grasp the barbell with your hands, bend your elbows, and hold the barbell in front of your chest. Keep your trunk stable and lean forward slightly. Then, with a stable core and straight hands, push the barbell forward so that the arms can be closer to the ears, but not push the barbell to the middle. Remember not to lock the elbows when straightening; then slowly lower the barbell back to the chest. Remember: every movement must ensure the range of motion and work within the full range.
Standing Barbell Press
Stand upright with your body shoulder-width or slightly wider, chest straight and back, grip slightly wider than shoulder-width, keep your wrists fixed, remove the barbell from the barbell rack, rest on the upper chest and clavicle, tighten your waist, abdomen, buttocks and tighten your shoulder blades , ensure the stability of the core and the correct pelvic position, control the pressure brought by the barbell, make the elbows perpendicular to the wrists, and push upward with forceDuring the lifting process, your head will be tilted back slightly to allow the barbell to pass across your face. Your head will be slightly forward while tightening your upper back muscles. Your elbows will gradually turn outward to lock the barbell at a certain angle (do not push your elbows too much). The back curve naturally keeps the spine neutral. Since the waist of the barbell arms is in a straight line, slowly close the head again, and the elbows are folded and slowly lowered to the initial position, keeping the force exerted smoothly, and the centripetal and eccentric movements are treated equally.
Y shoulder press
This action can exercise your shoulder muscles well and develop a complete scapulohumeral rhythm. Secure one end of the barbell in the floor slot. Kneel and then pull up the barbell, bend your elbows, tighten your arms at your sides, and grasp the front of the barbell. With your arms fixed, contract your deltoid muscles and push up to the side until your arms are straight and form a Y-shape with your body. When lowering, just let your upper arms draw toward your torso. During the movement, pay attention to maintaining the stability of the trunk and tightening the core.