| Purpose: Develop the anterior deltoids (rear shoulder muscles) and the medial deltoids (side shoulder muscles). The triceps and upper back muscles recieve secondary stress.
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| Equipment variations: Barbell, dumbbells or smith machine. |
| Starting position: Always wear a lifting belt when performing this movement. Sit on a bench that has a lower back support. Use a power rack to take the barbell. Grip the bar with a sligthly wider than shoulder width overhand grip. Move far enough away from the power rack so that the bar will not hit the power rack when lifted.
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| Performance: Using a slow and controlled effort, push the barbell overhead until your arms are fully extended above your head. Slowly lower the barbell behind your head to a point where the bar is even with your ears (lowering the barbell below this point will put your shoulders in an unnatural position that could lead to an injury). Return the bar to the overhead position. Repeat. |
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