Hello everyone. Not so long ago, I already wrote about the basic exercises for the development of the deltoid muscles. Today we will continue the conversation and learn how to do a barbell press from behind the head .
There are many opponents of this exercise. All of them explain the dislike of the barbell press because of the head, the allegedly not physiological position of the arms in the lower part of the trajectory. At the same time, many athletes experience discomfort and pain in the shoulder joints.
The overhead press is a multi-joint exercise involving several muscle groups. The main load during this exercise falls on the deltoid muscles, especially on the middle part. In addition, the movement involves the triceps, trapezius, supraspinatus, rhomboid and interscapular muscles.
This exercise can be performed while standing and sitting. There is not much difference in the performance of the exercise. In my opinion, standing overhead presses are safer. When you do it while sitting, there is no cushioning effect of the legs. Your pelvis rests against the surface of the bench and when using large weights, a dangerous load falls on the spine
To perform it, we will need directly the barbell itself with a straight bar, a bench with or without a back (if you decide to bench press while sitting), preferably squat racks, so as not to throw the weight upward with the force of your arms, and a weightlifting belt.
How to do the barbell press from behind the head
Place the bar on the racks. We select the required weight, securely fix the pancakes (a disc that falls on the head does not contribute to high-quality pumping of deltas). We approach the rack, sit down under the bar and remove the projectile from the racks. The grip is straight, not very wide. At the bottom of the trajectory, your forearms should be perpendicular to the floor.
The back is slightly bent at the lower back. We take a deep breath and squeeze the projectile to the top position. Next, we lower the barbell down, but not on the chest, but behind the head. At the same time, at first you may have painful sensations in the shoulder joints. Do not be afraid, they will pass over time. The main thing is not to rush to increase the weight.
Slowly lower the projectile behind the head to the back of the head, approximately to eye level. With the right grip width, your forearms will be perpendicular to the floor. After a short pause, straining the deltoid muscles and triceps, we squeeze the bar to the upper position. We exhale. We repeat the exercise the planned number of times.
I do not advise to lower the bar as low as possible. This pulls your elbows back and puts excessive stress on your shoulder joints. However, with proper technique, the exercise is safe and effective.
Seated barbell press is practically the same as standing press. I advise you to take a few kilograms less weight than with a standing press, because in this case, the legs are turned off from the work, with the effort of which you can slightly cheat at the end of the approach.
This exercise is good to do after the army bench press or Arnold bench press. You can finish the delt workout by raising the dumbbells while standing. You need to do 3-4 sets of 8-12 reps in each set.
Do not use this exercise if you have shoulder problems. If you are doing this exercise, always ask your partner to back you up.
The overhead press can rightfully be considered one of the best exercises in an athlete’s arsenal for building massive deltas and the shoulder girdle in general.