Shoulder Are you tired of doing traditional barbell and dumbbell training? You can try the T-bar
The T-bar is also called the Post Landmine! It is one of the tools used in muscle strength, explosive strength and core training. It provides trainers with more angles and a smoother operation method.
The operation method is also very simple. Fix one side of the barbell in the corner, then load the other end, and you can start the operation.
Here are some great T-barbell shoulder training exercises for you!
Action 1: T-bar shoulder press
Use the T shape The advantage of shoulder pressing with a barbell is that it does not restrict the normal scapulohumeral rhythm and allows your scapula to freely rotate upwards, which is a great way to train the upper side of our shoulder deltoid muscles, chest muscles and triceps brachii!
1. Stand with one hand! Correct bilateral muscle strength imbalance and exercise core anti-rotation strength at the same time!
2. Grasp the barbell with your hands, bend your elbows, and hold the barbell in front of your chest. Keep your trunk stable and lean forward slightly.
3. Next, with your core stable and your hands straight, push the barbell forward so that your arms can get closer to your ears, but do not push the barbell to the middle. Remember not to lock your elbows when straightening; then slowly Slowly lower the barbell back to your chest.
Remember: every movement must ensure the range of movement and work within the full range!
Action 2: Y shoulder press
This action can exercise your shoulder muscles and develop a complete scapulohumeral rhythm!
1. Fix one end of the barbell in the ground slot!
2. Kneel and then pull up the barbell, bend your elbows, tighten your arms to your sides, and grab the front end of the barbell
3. Fix your arms! The deltoid muscle contracts to push up to the side! Until the arms are straightened and the body forms a Y shape
4. When putting it down, just let the upper arm move toward the torso.
5. During the movement, pay attention to keeping the trunk stable and tightening the core!
Action 3: Leaning over and performing a reverse fly
Use T The shaped barbell can better help you maintain muscle tension, especially during the falling stage
1. Fix one end of the barbell in the ground slot! Then pull up the other end of the barbell and place it diagonally across your hips!
2. Lean down, making an angle of about 45 degrees with the ground. Hold one end of the barbell with one hand, keep your elbow fixed, contract your back shoulder and use force to drive your arm to draw an arc backward! Hold the barbell with your arms beside your head for one second! Then play it back slowly!
3. During the movement, pay attention to keeping the trunk stable and tightening the core! Fight the power of spin!
Choose a lighter weight! Feel your back shoulders working
Action 4: Y-shaped side raise
This action can exercise your front and middle deltoid muscles very well! The arc of the barbell movement turns it into a hybrid action of front raise and lateral raise! Kill two birds with one stone! Provides a unique stimulus compared to dumbbells and ropes!
1. Fix one end of the barbell in the ground slot! Then pull up the other end of the barbell and place it diagonally across your hips!
2. Fix the arm! The deltoid muscle contracts and exerts force to drive the arm to draw an arc to the side! Until your arms are raised to the side of your head!
3. During the movement, pay attention to keeping the trunk stable and tightening the core! Fight the power of spin!