Introduction to the Standing Shoulder Press
August 29, 2023. The standing shoulder press is one of the many exercises targeting the shoulders. It is a challenging move, with rather strict requirements for the two – hand bar – holding technique. Only by mastering the movement details can the upper – body muscles be developed in strength. Otherwise, improper mastery may lead to the failure of the shoulder press and affect the exercise results. So, how can we correctly master the bar – holding technique?
Mastering the Correct Grip Distance
Since everyone’s skeletal structure is different, there is no standard data to define the grip distance. However, we can use body parts as a reference. When holding the barbell, ensure that the forearm is perpendicular to the ground when viewed from the front or both sides. If the grip distance is too wide, a lot of power will be dispersed among the shoulders, wrists, and elbows of the body, reducing the weight that you can bear. To prevent the barbell from falling out of your hands, you have to exert extra effort to support it. On the other hand, if the grip is too narrow, the trainer’s shoulders will feel uncomfortable, making the shoulder – crest space narrower and subjecting you to increased squeezing forces, which poses a risk of shoulder injury. Mechanically speaking, keeping the forearms perpendicular to the ground is the most standard grip position.
Mastering the Correct Grip
In this movement, there are two types of barbell grips: the full – grip method and the false – grip method. Many bodybuilders may get injured due to not paying attention to details. For example, when using the full – grip method to lift a barbell, many athletes often let the barbell deflect right above their wrists, increasing the pressure on the wrists and potentially causing wrist injuries over time. The correct way is to rotate your palms to the inside of your body with your thumbs pointing towards your feet so that the bar lands close to your lifeline. Adjust the position of the barbell and hold it firmly with both hands. At this time, the barbell is directly above your wrists, avoiding wrist injuries. The false – grip method requires strong muscle strength as a support. Since beginners have unstable muscle strength, it is easy for the barbell to come off and hit the trainer’s body during training, so it is not recommended for beginners.
Gripping the Bar with Sufficient Strength
In apparatus strength training, gripping the apparatus with force helps maintain body stability. The standing shoulder press has strict requirements for the strength of gripping the bar. The two – hand grip on the bar should be firm, so that more muscle groups can participate in the exercise. This improves muscle stimulation and squeezing strength and enhances shoulder stability, achieving a better exercise effect.
