Chapter 3 : Male Shoulders Strength Anatomy
Topics covered in this snack-sized chapter:
Seated Front Presses
Upright Row
The Seated Front Press is a weight training exercise in which a weight is pressed from the shoulders until it is locked out overhead.
How to do Seated Front Press?
Sit on a bench with back support in a squat rack.
Position a barbell at a height that is just above your head.
Grab the barbell with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms.
Hold at about shoulder level and slightly in front of your head.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
It impacts on two muscles
- Secondary: Deltoids, Triceps brachii.
The upright row is a weight training exercise performed by holding a grip with the overhand grip and lifting it straight up to the collarbone.
Grasp a barbell with an overhand grip that is slightly less than shoulder width.
The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows.
Your back should also be straight. This will be your starting position.
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side.
Keep the bar close to your body as you raise it.
Continue to lift the bar until it nearly touches your chin.
Lower the bar back down slowly to the starting position.
Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
It impacts on three muscles:
Primary Muscles:
Torn ligaments/tendons in shoulders.
Elbow/wrist strains.
Torn or damaged Rotator Cuff.
Injury caused by dropping the bar on oneself.
