Good again, in the next post we will learn a little more about the exercise of shoulder press.
The shoulder work is a part of the routine work of very important strength and that we must always keep in mind and we must not forget. A very common exercise when training this part of the body is the shoulder press. It is a type of exercise that can be performed in different ways, but all of them pursuing the same common goal, which is to increase the volume and muscle strength in the set of muscles that encompasses the shoulder (Delgado, 2011).
Shoulder press is one of the most effective exercises to achieve a strong musculature in this part of the body. It normally involves the entire shoulder musculature, since when the load is lifted from the shoulder upwards, overcoming the force of gravity, a good dynamic is achieved so that the shoulder musculature develops easily. Specifically, we request the work of the deltoid in its three portions, especially the middle portion. But there are also trapezium, serratus major and triceps brachial (Gottau, 2011), which help and allow the gesture of pushing the weight upwards to be achieved.
In spite of everything, we distinguish different modalities of carrying out the shoulder press (Delgado, 2011):
TRADITIONAL SHOULDER PRESS
This is the most common exercise and is performed on a dumbbell bench. Each dumbbell grabs one hand and simultaneously lifts both from shoulder height to the top once the arms are fully stretched. The deltoid is going to be the main muscle involved in the action, thus helping its development. there is a variant such as the Arnold press, which makes a turn to involve more parts of the shoulder and thus impact mostly.
For the realization, we start sitting on the bench. The back must be well straight, and we will take a dumbbell in each hand. We carry them up to shoulder height by the sides, while flexing elbows, and the palms of the hand facing forward. From the shoulders, stretch your arms upwards, vertically. Once they are fully extended, wait a moment and go down to the initial position gently, avoiding harmful situations if done abruptly.
FIXED BAR PRESS
Also known as multipower, the movement is always guided by the bars. This type of press can be done in front of or behind the nape of the neck, so this way we will have more impact on one part or another of the shoulder. If we do it from behind, we will work more on the lateral part of the deltoid. On the other hand, if we do it from the front, what is going to work the most is the front part of the deltoid, and the smaller round. Special care must be taken with the press after the neck, as we must have a minimum degree of flexibility to carry it out without feeling discomfort for it.
OPEN BAR PRESS
Another alternative, which can be done both sitting and standing. But always bearing in mind that the control we have over our body must be maximum, so as not to adopt corrective postures that are harmful. Like the fixed bar press, we will work deltoids and smaller round, depending on whether the press is done behind the neck or in front.
SHOULDER PRESS ON PULLEY
The pulleys are another way of performing shoulder press. Normally it is carried out in a machine where we work seated, and where of each side of the body we grab a pulley that we elevate until the height of the shoulders to begin this way the exercise. From this point we will raise the load by means of the pulleys until to stretch of the whole arms. In this way we not only affect the muscles worked, but also help us to better stabilize the different parts of the body and thus better affect the area worked.
Carrying out the shoulder press in the machine will be a very simple way of familiarising ourselves with the exercise itself. The movement is totally delimited by the machine, which is going to be the one that will guide us in the development of the exercise. Also, moving the inlination of the back of the seat and modifying the height will affect variations with respect to the intensity of each moment.
It is recommended that when working on the shoulders, we alternate one type of routine or another, as this way we will get to work better different muscles or muscle groups.
But if we had to choose a shoulder exercise, we would probably choose the standing shoulder press, also called military press (Essink, 2016). It is a very complete exercise to strengthen the upper body. While it is true that given the vertical position, it will require greater stability and muscle strength, so you will need more time to achieve control and the correct technique of movement. For this reason it is recommended that in the initial phases only the bar is used, without incorporating any weight.
EXECUTION OF THE EXERCISE: MILITARY PRESS
1. The exercise is best done inside a cage of squats, for better placement of the bar and adaptation to the height of the subject. Once the height has been chosen, the bar is loaded, placing it on the back of the shoulders, slightly below the neck.
2. Hold on to the bar well and, using both arms, lift it up, while using your legs to maintain your composure.
3. The back should remain straight during the exercise.
4. Raise the bar over your head, exhaling while extending your arms.
5. Hold the contraction up for one second and lower the bar down to the starting position while inhaling.
6. Repeat the procedure according to the number of repetitions required for each series.
It is very important in this type of exercises to have a correct control over the breathing, to know perfectly in which phase you must inhale and in which to exhale, in order to execute the exercise in a perfect way.
But it is not only the breathing that is important, but also the position of the hands, back, and in the case of the military press, the placement of feet and legs.
Finally, we are going to point out a series of errors that are frequently committed when performing shoulder presses, and that we must take into account because, despite seeming a simple exercise, can induce certain failures that lead to harmful situations. Some of them are:
Finally, we leave you with a video showing some of the most common errors that occur when performing this exercise, and also some variants derived from the traditional shoulder press.
See you in the next post.
May the force be with you!
The shoulder work is a part of the routine work of very important strength and that we must always keep in mind and we must not forget. A very common exercise when training this part of the body is the shoulder press. It is a type of exercise that can be performed in different ways, but all of them pursuing the same common goal, which is to increase the volume and muscle strength in the set of muscles that encompasses the shoulder (Delgado, 2011).
 |
| A healthy young man lifting weights in a gym by Public Health Image Library (CC0 1.0) |
Shoulder press is one of the most effective exercises to achieve a strong musculature in this part of the body. It normally involves the entire shoulder musculature, since when the load is lifted from the shoulder upwards, overcoming the force of gravity, a good dynamic is achieved so that the shoulder musculature develops easily. Specifically, we request the work of the deltoid in its three portions, especially the middle portion. But there are also trapezium, serratus major and triceps brachial (Gottau, 2011), which help and allow the gesture of pushing the weight upwards to be achieved.
In spite of everything, we distinguish different modalities of carrying out the shoulder press (Delgado, 2011):
TRADITIONAL SHOULDER PRESS
This is the most common exercise and is performed on a dumbbell bench. Each dumbbell grabs one hand and simultaneously lifts both from shoulder height to the top once the arms are fully stretched. The deltoid is going to be the main muscle involved in the action, thus helping its development. there is a variant such as the Arnold press, which makes a turn to involve more parts of the shoulder and thus impact mostly.
For the realization, we start sitting on the bench. The back must be well straight, and we will take a dumbbell in each hand. We carry them up to shoulder height by the sides, while flexing elbows, and the palms of the hand facing forward. From the shoulders, stretch your arms upwards, vertically. Once they are fully extended, wait a moment and go down to the initial position gently, avoiding harmful situations if done abruptly.
 |
| Dumbbell-shoulder-press-1.png by Everkinetic (CC BY-SA 3.0) |
FIXED BAR PRESS
Also known as multipower, the movement is always guided by the bars. This type of press can be done in front of or behind the nape of the neck, so this way we will have more impact on one part or another of the shoulder. If we do it from behind, we will work more on the lateral part of the deltoid. On the other hand, if we do it from the front, what is going to work the most is the front part of the deltoid, and the smaller round. Special care must be taken with the press after the neck, as we must have a minimum degree of flexibility to carry it out without feeling discomfort for it.
OPEN BAR PRESS
Another alternative, which can be done both sitting and standing. But always bearing in mind that the control we have over our body must be maximum, so as not to adopt corrective postures that are harmful. Like the fixed bar press, we will work deltoids and smaller round, depending on whether the press is done behind the neck or in front.
 |
| File:Barbell shoulder press 2.svg by Everkinetic (CC BY-SA 3.0) |
SHOULDER PRESS ON PULLEY
The pulleys are another way of performing shoulder press. Normally it is carried out in a machine where we work seated, and where of each side of the body we grab a pulley that we elevate until the height of the shoulders to begin this way the exercise. From this point we will raise the load by means of the pulleys until to stretch of the whole arms. In this way we not only affect the muscles worked, but also help us to better stabilize the different parts of the body and thus better affect the area worked.
Carrying out the shoulder press in the machine will be a very simple way of familiarising ourselves with the exercise itself. The movement is totally delimited by the machine, which is going to be the one that will guide us in the development of the exercise. Also, moving the inlination of the back of the seat and modifying the height will affect variations with respect to the intensity of each moment.
 |
| File:Shoulder-press-machine-1.png by Everkinetic (CC BY-SA 3.0) |
It is recommended that when working on the shoulders, we alternate one type of routine or another, as this way we will get to work better different muscles or muscle groups.
But if we had to choose a shoulder exercise, we would probably choose the standing shoulder press, also called military press (Essink, 2016). It is a very complete exercise to strengthen the upper body. While it is true that given the vertical position, it will require greater stability and muscle strength, so you will need more time to achieve control and the correct technique of movement. For this reason it is recommended that in the initial phases only the bar is used, without incorporating any weight.
EXECUTION OF THE EXERCISE: MILITARY PRESS
1. The exercise is best done inside a cage of squats, for better placement of the bar and adaptation to the height of the subject. Once the height has been chosen, the bar is loaded, placing it on the back of the shoulders, slightly below the neck.
2. Hold on to the bar well and, using both arms, lift it up, while using your legs to maintain your composure.
3. The back should remain straight during the exercise.
4. Raise the bar over your head, exhaling while extending your arms.
5. Hold the contraction up for one second and lower the bar down to the starting position while inhaling.
6. Repeat the procedure according to the number of repetitions required for each series.
 |
| Mann stemmt beim Gewichtheben in Fitnessstudio Langhantel in die Höhe by Marco Verch (CC BY 2.0) |
It is very important in this type of exercises to have a correct control over the breathing, to know perfectly in which phase you must inhale and in which to exhale, in order to execute the exercise in a perfect way.
But it is not only the breathing that is important, but also the position of the hands, back, and in the case of the military press, the placement of feet and legs.
Finally, we are going to point out a series of errors that are frequently committed when performing shoulder presses, and that we must take into account because, despite seeming a simple exercise, can induce certain failures that lead to harmful situations. Some of them are:
- Suddenly raising the weight, or dropping it suddenly during the descent
- Not picking up an adequate weight that leads to muscle failure
- Mobilize the torso by bending the back excessively or leaning backwards.
- Do not control your breathing, especially during the ascent phase, which can lead to an excessive rise in blood pressure that hinders the exercise.
Finally, we leave you with a video showing some of the most common errors that occur when performing this exercise, and also some variants derived from the traditional shoulder press.
See you in the next post.
May the force be with you!
REFERENCES
Delgado. (2011). Press
de hombro, diferentes maneras de hacerlo. Retrieved May 4, 2019, from
https://www.vitonica.com/musculacion/press-de-hombro-diferentes-maneras-de-hacerlo
Essink, S. (2016). Cómo
realizar press de hombro de pie correctamente. Retrieved May 1, 2019, from
https://www.mundofitness.com/como-realizar-press-de-hombro-de-pie-correctamente/
Gottau, G. (2011). Guía
para principiantes (XX): Press de hombros sentado con mancuernas. Retrieved May
4, 2019, from https://www.vitonica.com/musculacion/guia-para-principiantes-xx-press-de-hombros-sentado-con-mancuernas
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