The barbell press behind the head is a basic exercise for training the shoulders. This exercise can primarily develop the upper or middle bundle of deltoid muscles. Additionally, the top of the trapezoid and triceps is involved in the movement. It is recommended for both beginners and people who have been engaged in the gym for a long time.
Deltoid muscles cover the shoulder joint like a shoulder pad.
They consist of 3 large bundles: front, back and middle. With a small thickness of the fat layer, you can see them when you take your hand sideways, back and forth. The middle (target in this exercise) beam forms a rounded shape of the shoulders, visually increasing their width.
Delta is a very vulnerable muscle, it gets injured most often. Therefore, pay attention to the recommendations in this article regarding this exercise!
The exercise can be performed in different variations.
Here are the main ones:
You can use the bar mounted on racks (free weight) or do the exercise in Smith.
Smith's simulator is a kind of stand for the bar, in which the movement of the projectile is possible strictly up and down. The second option is perfect for beginners who need to work out the right technique. Choose an option that allows your health and gym capabilities.
This type of bench press should be performed first in your shoulder training. Then "finish off" the muscles with isolated exercises.
Performing exercises in Smith's simulator and with a free barbell are technically no different. However, Smith allows beginners to avoid mistakes and isolates the muscles you need. You can use the free bar later when you learn to do the exercise in a simplified form.
We sit down, press our back against the bench. For the first warm-up approach, we use a small weight.
In this case, the arms at the elbows will not be fully extended.
By lowering the bar as low as possible, you additionally engage the top of the trapezoid. If you lower the bar to the level of the earlobes or the middle of the neck (your shoulders will be on one straight line), only deltoids work. Choose what you need.
The free bar is, first of all, more difficult to hold in case of an unforeseen situation. When you removed it from the racks and started doing bench press, you can stop only if you return the bar back.
In the middle of the road you have nowhere to leave it. If you suddenly did not squeeze, or something else happened, you will have to drop the bar. And it’s not always possible to do this safely for oneself and others.
Therefore, in this case, you will need insurance. Exercise should be done in pairs in pairs.
The exception is small weights that do not pose any danger.
This is a complicated version of the bench press that is only suitable for a free barbell. Smith's simulator is not so high as to allow you to straighten your arms from a standing position.
There are two options for the original stances: legs shoulder-width apart and on the same line, or one leg extended forward, the second back for greater stability.
The technique is as follows:
Standing position is more suitable for army bench press and has one advantage - you can help yourself lift the barbell with a slight push from the legs. Thus, your working weight may be more than in a sedentary version of the exercise.
The bench press for standing up is not recommended for beginners!
The following rules will help you avoid very unpleasant injuries:
No jerking - you can pull the deltas.
This is the prevention of complications and exacerbations of back diseases.