SeatedBarbell Press: Targeting the anterior deltoid muscles
Target exercise area: Main anterior deltoid muscle. pectoralis major clavicle | middle deltoid | middle trapezius | lower trapezius | serratus anterior | triceps brachii, upper trapezius.
Action essentials: Choose a backrest chair, the entire back and backrest are in complete contact, the elbows are naturally separated, and the barbell is held in both hands
The back is straight Sit, hold a barbell with your overhand hands and place it on your upper chest.
Inhale, press the barbell vertically upwards, and exhale when the movement is completed.
Moving the elbow slightly forward can strengthen the exercise of the front part of the deltoid muscle. In order to get more exercise of the middle part of the deltoid muscle, the elbow can be abducted. Fitness muscles and supports can help practitioners pay less attention to body posture. Concentrate on building your deltoid muscles.
1. Narrow grip, elbow forward, mainly exercises the front deltoid muscles and the upper part of the pectoralis major muscle.
2. With a wide grip and elbow abduction, it mainly exercises the front and middle parts of the deltoid muscles.
Points to note:
Do not swing your body when lifting or lowering the barbell. This action also has a great exercise effect on the triceps of the upper arm.
If the barbell is lowered to the back of the neck and shoulders, it will have a greater exercise effect on the posterior deltoid muscles, which is called the behind-the-neck press.
The chest and neck press can also be done while sitting on a bench. You can also use dumbbells and alternately push up and down with your left and right arms at the same time. In this way, you can inhale when pushing up and falling, and exhale when you are still.
Instructional Video