You can do a shoulder press using a barbell as well. Lower back down to the starting position for one repetition. You then press the weight up until your elbows fully extend overhead. Bring the dumbbells to each side of your shoulders and form a goal-post position with your upper arms – the elbows are bent 90 degrees and are positioned below your wrists. ![]() Sit on a bench with a straight back, holding a dumbbell with an overhand grip in each hand. You can also do an incline press using a barbell. Lower the weights back down so the hands go to the sides of the upper chest and you feel a slight stretch in your chest and shoulders. You then press the weights up simultaneously by extending the elbows completely. To perform the movement, position the dumbbells at the sides of your chest, elbows fanned slightly out to the sides. For the incline variation, lie on an inclined bench and have a spotter hand you dumbbells. The incline press is a variation of the flat-bench barbell press, an exercise that an October 2012 study sponsored by the American Council on Exercise named as the most effective in stimulating the muscles of the chest. The change in your body’s angle is what creates the difference in muscle activation. An incline press is always done from a supine, or lying-down, position with the bench set at an angle of 35 to 45 degrees. ![]() ![]() You can perform a shoulder press from an upright seated position with your back pressed into the back of bench set perpendicular to the floor or from a standing position. One of the primary differences between the shoulder press and the incline press is the positioning of the body.
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