Slow forward with seated barbell

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Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Slow Forward Seated Barbell Exercise is also known as the Seated Military Press, Seated Front Military Press, Seated Shoulder Press, Seated Barbell Over-the-Neck Press

Type of Exercise

Slow forward with a seated barbell is a basic exercise

variants

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

Slow forward with seated barbell: Execution

The starting position sees the athlete sitting on a bench inclined at about 75 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees to favor the maintenance of the three natural curves of the back and to hold weight more effectively. 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 upper part of the sternum or on the collarbones as well as on the hands that grip it at a variable distance, but always greater than that between the shoulders. The execution consists of pushing the barbell up on the vertical plane it was lying on before starting, then trying to draw a segment of a straight line. During the push, the shoulders flex in the sagittal plane and abduct in the longitudinal plane, while the elbows extend and the shoulder blades begin to rotate upward when the elbows are at or above shoulder level. The execution ends with the complete extension of the elbows. During the whole execution of the exercise it is advisable to place part of the weight on the feet. This is the basic over-the-neck press exercise, and proper execution requires good shoulder mobility.





Muscles involved in slow forward sitting barbell exercise

Group 0


  • Anterior deltoid
  • Upper bundles of the pectoralis major
  • Coracobrachiale
  • Brachial biceps
Action
Shoulder flexion

Group 1

  • Lateral deltoid
  • Supraspinatus
Action
Shoulder abduction

Group 2


  • Triceps bracelet
  • Anconeus
Action
Elbow extension

Group 3

  • 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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