There are many exercises for the shoulders, and the shoulder press is one of them. It is a difficult shoulder exercise, in which the requirements for holding the bar with both hands are relatively strict. Only by mastering the details of its movements can the muscles of the upper body be developed in strength, if not mastered properly it can cause the shoulder press to fail and affect the results of the exercise. So how to master the bar holding technique correctly?
1. Mastering the correct grip distance
at this point, because anyone's skeletal structure is different, there is no standard data to position the grip distance, but we can use the body part as a reference, when holding the barbell, make sure that the forearm is perpendicular to the ground from the front or from both sides, if the grip distance is too wide, so that the body's shoulder, wrist and elbow, will disperse a lot of power, so that you bear the weight of the barbell becomes smaller, in order to to ensure that the barbell does not fall out of your hands, you have to put in extra effort to support the barbell. If your grip is too narrow, the trainer's shoulders will feel uncomfortable, making your shoulder crest space narrower and subjecting you to increased squeezing forces, creating a risk of shoulder injury, so mechanically speaking, keeping the forearms perpendicular to the ground is the most standard grip position.
2. Mastering the correct grip
in this movement, there are two types of barbell grip, one is the full grip method and the other is the false grip method. Many bodybuilders in this area, because they do not pay attention to the details, will lead to physical injuries.
For example, when lifting a barbell with a full grip, many athletes often deflect the barbell right above their wrist, which puts more pressure on the wrist and can cause wrist injuries over time. The correct way to do this is to rotate your palms to the inside of your body with your thumbs pointing in the direction of your feet so that the bar lands close to your lifeline, adjust the position of the barbell and hold it firmly with both hands. At this point the barbell is being positioned directly above your wrists. A wrist injury is avoided.
the false grip it needs strong muscle strength as a backing, but the beginner's muscle strength is unstable and can easily cause the barbell to come off and hit the trainer's body during training, so it is not recommended for beginners.
3、grip the strength of the bell
in apparatus strength training, holding the apparatus with force helps to keep the body stable, the standing shoulder press has strict requirements for the strength of the grip bar, the strength of the two-handed grip bar should be strong, so that more muscle groups can participate in the exercise, so that the muscle stimulation and squeezing strength is improved, and the stability of the shoulders is enhanced to play a better exercise effect.
