Slow forward with standing barbell

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Robert Maurer
@robertmaurer
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The standing barbell slow forward exercise is also known as the military press, front military press, shoulder press, standing barbell over-the-neck press.

Type of Exercise

Slow forward with standing barbell is a Basic exercise

variants

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

Slow forward with standing barbell: Execution

The starting position sees the athlete standing upright, but with the torso and head tilted slightly back, 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 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. However, once the barbell has passed the head it is possible (optional) to return with the torso and head vertical. In this case, the movement at the shoulder level is transformed into pure abduction. 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. 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 good shoulder mobility and moderate balance.





Muscles involved in the exercise Slow forward with standing barbell

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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