T-bar shoulder press: 3 variations!
In the previous article "T-bar shoulder press that is more friendly to shoulders" we Introduction
Anterior pelvic tilt due to various reasons: poor thoracic spine mobility, poor lumbar pelvic hip control (weak core), excessive kyphosis (hunched back) or lumbar hyperextension, Many people are unable to perform standard standing shoulder presses! If you insist on doing it, it will greatly increase the risk of injury
Using a T-bar (mineralizer) for shoulder presses is a good alternative!
The advantage of using a T-barbell for shoulder presses is that it does not restrict normal scapulohumeral rhythm! The action includes the upward rotation of the scapula! This is good news for most people!
Today I will show you three variations of the T-bar shoulder press!
Variation 1: Elastic band
Add a change using elasticity Resistance helps your power output! The load is lighter at the bottom of the movement, and the resistance increases as the movement progresses
1. Grasp the barbell with your hands, bend your elbows, and hold the barbell in front of your chest. Maintain the stability of the trunk and lean forward slightly.
2. Next, the core is stable and the handsStraighten and push the barbell forward so that the arms can be closer to the ears, but do not push the barbell to the middle. Remember not to lock the elbows when straightening; then slowly lower the barbell back to the chest.
Change 2: Use force to push
Develop whole-body coordination, use your lower limbs to push the barbell upward instantly, with almost no effort from your arms.
1. Separate your legs shoulder-width apart. Standing, hold one side of the bar with one hand and place it near your shoulder.
2. Bend the hips and knees and lower the center to 1/4 of the squat position.
3. Use the momentum of squatting to push up the barbell, and then lock it!
Change 3: Rotate both hands!
To develop left and right symmetrical strength, hold one end of the barbell with both hands, as for one shoulder, and then push up , push over your head, and then to the other shoulder!