Slow behind with standing barbell

Who I am
Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Slow Back Standing Barbell Exercise is also known as the Back Military Press, Rear Military Press.

Type of Exercise

Slow back with standing barbell is a Basic exercise

variants

  • Slow forward with standing barbell
  • Slow forward with seated barbell
  • Slow behind with seated barbell
  • Push press in front
  • Push press behind

Slow behind with standing barbell: Execution

The starting position sees the athlete standing upright, but with the head tilted forward, with the back in its position of strength and the knees slightly flexed. The distance between the feet (stride) is equal to or slightly more than the distance between the shoulders. The elbows are flexed, the wrists straight and the shoulders adducted and extra rotated so that the elbow, wrist and barbell are exactly in the vertical plane from a side view. The barbell rests on the lower part of the upper beams of the trapezius as well as on the hands that grip it at a variable distance, but always greater than that between the shoulders. The execution consists in pushing the barbell upwards on the vertical plane on which it was lying before starting, thus trying to draw a segment of a straight line and not a curve. During the push, the shoulders abduct in the longitudinal plane, while the elbows extend and the shoulder blades begin to rotate upwards when the elbows are at or slightly higher than the shoulders. The execution ends with the complete extension of the elbows. Using knee and / or hip extensions to help lift the bar is considered cheating, but allowed to maintain balance. This is the basic over-the-head relaxation exercise and correct execution requires excellent shoulder mobility and moderate balance.





Muscles involved in the exercise Slow behind with standing barbell

Group 0


  • Lateral deltoid
  • Anterior deltoid
  • Upper bundles of the pectoralis major
  • Supraspinatus
  • Coracobrachiale
  • Brachial biceps
Action
Shoulder abduction

Group 1


  • Triceps bracelet
  • Anconeus
Action
Elbow extension

Group 2

  • Inferior bundles of the great dentate thoracic
  • Lower bundles of the trapezius
  • Intermediate beams of the trapezius
Action
Upper scapular rotation
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