Thursday, May 27, 2010

Seated Shoulder Press for Building Muscles in Your Shoulders

There are several exercises that you can do to help develop muscles in your shoulders.  The seated shoulder press is an effective way to increase the size of your shoulder muscles because it is a compound exercise.  Heavy weights can be used because you use the aid of other muscle groups while still targeting your shoulders for training.  You have the option of doing the exercise standing up or sitting down.  Choose a set of weights that will give you a challenging workout without causing you to grunt just to lift.  If you are having substantial difficulty putting it on the overhead bar, then choose a lighter set of weights.  Although the goal of this program is for you to use weights that are slightly heavier than your normal routine, safety should still be your priority.  Heavier weights would mean doing the routine standing up for better balance and control.



Stand beneath the barbell placed on an overhead bar rack and hold it with your palms facing forward, making sure that your thumbs are wrapped around the bar of the weights.  Take the barbell and place it on your upper chest.  You must stand with your legs planted shoulder's breadth apart and your back in straight alignment with your head and neck.  This will be your starting position.

Exhale as you slowly push the barbell up by extending your arms.  Refrain from rotating your wrists and from placing your thumbs beneath the bar.  It is important that you keep your back straight to prevent causing injury to your spine.  Stop when your arms are fully extended without locking your elbows.  Hold this position for a second before you inhale as you slowly go down to starting position.

Make sure that you are driving the motion using your shoulder muscles.  You must feel your shoulders working as you move the barbell up and down.  Proper execution is more important compared to the number of reps and sets that you can do under a limited time.  Never release the tension even while you lower the weights and always maintain proper biomechanics to prevent injury.

The exercise is done with 2 sets of 15-25 reps

Written by Bill Jackson. Great Push up stands, and your best source for the Shaun TInsanity Workout online.

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