very many pals will be relatively resistant to overhead movements, which have the longest power chain and, in addition to testing the stability of the core, require more stability for the scapulae, which is really not difficult.
In shoulder training, the overhead press is a typical overhead movement, whether it is barbell or dumbbell, and it is not easy to maintain a good finish, and even more difficult to increase the weight.
So how do you step back to achieve the shoulder press? It's simple, overhead presses are harder, just switch to overhead lifts! That's the move we're recommending to you now - the barbell overhead press.
recognising the muscle groups trained by the barbell raise
the barbell raise is one of the best ways to train the muscles of the back and shoulders. The muscles targeted in this movement are the anterior and middle deltoids, rhomboids, rhomboids and even the biceps.
The barbell raise requires near-perfect form to avoid injury: Keep your back straight, chest up and eyes forward. Ideally, using a curved bar will reduce the stress on the wrists while holding the bar. Remember not to lift the barbell too high as this can cause shoulder peak impingement.
How to do a barbell raise
place your feet shoulder-width apart. It doesn't have to be exact, but find a position that feels comfortable. Grasp the barbell with your palms facing inwards and let the barbell hang in front of you. Keeping your core tight and your back straight, lift the barbell up towards your chin. Use your elbows to guide the barbell upwards, keeping the bar close to your body. Do not lift above shoulder height. Pause at the highest point of the lift and slowly lower the barbell back to the starting position. Do 4 sets of 8-12 reps with 45 seconds rest in between each set.
barbell overhead press
disadvantages of barbell raises
why is the barbell raise so famous for damaging the shoulders? Because our shoulders may not be able to withstand the movement.
1. May lead to shoulder pain or injury
when lifting the arm, the upper arm is internally rotated at the shoulder. This is not a bad thing if there is no problem with the shoulder and the posture and technique of the movement is perfect.
dumbbell raises
however, if you sit for long periods of time, use your phone a lot, or work in front of a computer for long periods of time, your shoulders may not be in the healthiest condition. If your shoulders are ever uncomfortable, you may feel a tingling, goosebump-inducing pain during this movement. If you already have a problem with your shoulder, this movement may make it worse.
Use dumbbells or kettlebells that allow free movement of the hands, which will protect the shoulders. However, this movement is not healthy for the shoulders either.
2. Training for overdeveloped muscles
do you like to do push-ups? Because the various pushing movements can lead to overdevelopment of the anterior deltoid, many enthusiasts do not do additional workouts targeting it.
These movements include the flat bench press, push-ups, etc. Poor posture and lack of training in the movement can lead to muscle tension - this movement simply does not work.
instead of training the anterior deltoid leading to more unhealthy and unbalanced shoulders, train the posterior deltoid. Moves like the upward incline dip side planks will improve the health of your shoulders and make you more resistant to injury.
3. There are many better moves to train the shoulder
when it comes to the effectiveness of the movements, the muscles targeted, and the incredibly high risk of injury ...... There are other better, safer movements available.
If you're a fan, do you really want to do a movement that puts your shoulders at risk? Here are some moves that can replace barbell raises and allow you to effectively train to all three heads of the deltoids.
anterior deltoid movements
like i said before, the anterior deltoid in-push movements are getting more stimulation. While this doesn't mean they don't need to be trained, we need to at least choose some safer movements.
Compound pushing movements like overhead presses, bench presses and arnold presses are all good anterior deltoid movements. For isolated pushing movements you could try dumbbell front planks or rope front planks.
dumbbell front planks
middle deltoid movements
overhead presses can work on the middle deltoid bundle, so choose some quality pushing movements that you can work on. Finish off your shoulder training with a pair of relatively isolated movements.
One-arm rope lateral planks and dumbbell lateral planks are both good isolation movements to work the middle deltoid. Both movements can be done in sets of four, with 12 to 15 reps each and 45 seconds rest between sets.
seated dumbbell push-ups
if you like a challenge, barbell presses, dumbbell overhead presses, arnold dumbbell presses and explosive overhead presses are all effective compound movements.
Posterior deltoid movements
the dumbbell dip side planks are a powerful move for building a strong upper back and rear deltoids. As many guys neglect to train the posterior deltoid bundle, try rope face pulls as well. These can be done at the end of the workout, two to three times a week, as a finishing move for shoulder and back training.
prone standing dumbbell flyes
do three to four sets of 12 to 15 reps each, resting for 30 seconds between each set.
If your shoulders are healthy and your movement posture is perfect, barbell raises are a good move. If there are problems with your shoulders, it is only a matter of time before they are injured for most people. Try more other movements, focus more on the posterior deltoid and upper back, and work on improving every muscle in your body.
of course, remember not to use barbell raises as an alternative to push-ups.
