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There are a ton of exercise variations to choose from when it comes to the shoulders. Overhead presses are one of the best and most effective shoulder exercises to build lean muscle mass and strength. Still, with so many options, which shoulder overhead press variant is best for your training program and to get you closer to your goal?

An overhead press is a strength training movement that puts the load with your hand in a pronounced position (front of the palate) or under a barbell, dumbbell, or kettlebell. The weight is then pressed overhead from your collarbone and locked out. The overhead press has many nicknames and is also referred to as military press, shoulder press, strict press and standing push press.

The overhead press is a functional composite movement. Compound movement, employing multiple muscle groups, stabilizes muscles and joints, all within the same movement pattern, which can improve mobility, core stability, and balance. As one of the most effective upper body effective training movements, the overhead press stimulates the anterior and middle deltoids, trapezius, upper chest and triceps. This movement can help create more effective strength and mobility, which can greatly benefit and enhance complex Olympic movements such as snatch, clean and jerk, and power clean. If you can master the overhead press, you will add more energy and strength to the overall athletic performance.

With any one of these overhead press variations, you can choose from a variety of variables such as tempo, intensity, position (sitting or standing), single arm, dual, pause rips, etc. The possibilities are endless and there is no right or wrong. Variety, as long as you run the right and correct form across your movements.

The most common overhead movement is overhead, military or hard press. This movement is performed standing up, traditionally performed with a barbell and is extremely effective in increasing lean muscle mass, strength and power.

Contrary to popular belief, behind the neck overhead press, safe and effective. This overhead press variation significantly pushes the load overhead with precision of core strength and durability, as well as lower back and trunk durability. If you have good shoulder mobility, the back of the neck press is a great overhead press variation to create more strength and shape.

Seated Dumbbell Shoulder Press is a simple and effective exercise that trains your shoulders for more strength and power. EMG studies have shown that dumbbells stimulate the deltoids while standing or sitting, as opposed to using barbells. [R]. Adding seated dumbbells or standing dumbbell shoulder presses on your upper body training day will improve lean muscle mass and strength.

Yes, bodybuilding icon Arnold Schwarzenegger created Arnold Press. In Attempts to stimulate the forward deltoid more effectively during overhead pressing Schwarzenegger found that he was able to develop more engagement and muscle by turning the palm of his hand toward his chin while he was at a low position in the exercise. Arnold Press is one of the best overhead press variants for muscle growth and development.

Jade Press was invented by the Lithuanian powerful Jedrunus Savicus (Big Z), hence the name Jade Press. The jade press is similar to other overhead pressing movements, yet is fairly tougher and slightly more efficient than a normal standing shoulder strain. The Z press is performed as an accessory movement, from the sitting position, therefore, you will not have the same power and drive as you would in a permanent overhead press. The jade press is an asymmetrical single-arm movement, traditionally performed with a kettlebell, which emphasizes the stability of your core and spine.

The push press is a prerequisite for the military press aka strict press, but unlike using your delta and upper body rigidly, you can use your legs and core to push faster. Push presses use the whole body to move weights in an overhead movement from the shoulder at a fast, efficient pace. Push presses use the legs, core and upper body to move the weight to the overhead position. Although the leg is required to bend for the push press movement, there are straight legs, straight arms to end the movement and the weight will be overhead in the complete lockout position.

Related Articles 4 accessory movements to create your standing push press

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We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

You might think that if you could watch a video on Instagram, go to the gym, jump in the bar and ‘do’ a bar muscle up, you couldn’t be more wrong. All right, all right, I understand. There Is Those who are strong enough and fit enough can run there and do a BMU, but for most of us, bar muscle ups are strength, fitness, strength and above all, To practice. In this article we are going to get upset about the bar muscles up, how to make a BMU, and BMU progress, if you are still not quite there.

Believe it or not a bar muscle up is harder than a stiff muscle up on the rings. Whether you’re doing crossfit, calisthenics or being more technical with your workout, bar muscle up can be an elusive and frustrating movement. In short, a bar muscle moves someone from the hanging position of the bar to a completely locked out position above and above the bar. This movement is mainly seen only in CF and calisthenics. Chances are that if you are reading this, you are in one of the two and really want to get your first BMU or more efficient BMU. If you want to be a more competitive athlete, this is definitely a gymnastic movement that you really want to master to get ahead of your fellow competitors with quality techniques and practice.

To build up a bar muscle you need to swing, pull, push and push. This movement involves the whole body and while doing this, it employs many muscles throughout the body from top to bottom. More specifically, the muscles worked by the bar muscle up include lats, traps, supra- and infraspinatus, theresa minor, subscaps, core and erector. Not to mention the arm muscles such as the arm, bicep, triceps and your grip, but in the lower body, the flexors of your buttocks should also not be mentioned. Instead of hammering in BMU after BMU, it is recommended that you work on developing these muscles individually and preparing them for full body movement so that you can employ strength and coordination when you need it most, that is, without chicken wings. .

Examples of exercises to increase bar muscle strength:

• Deep
• Hanging L-sit
• Kips
• Pull up
• Booklet Fallout
• Turn on the row
• Toes from the bar
• Keeping C2B and pull up
• Tight muscle up
• In the hollow hold
• Archer rock

Bar muscle up not only presents a physical advantage but also a competitive advantage for those who want to push their chances in the competition.

By practicing the right mechanics up the bar muscles you are instinctively going to build both strength and confidence in the high bar. This is a must have, for any Affiliate, promoting any program. Since this movement employs a variety of muscles from the top of the back and in the hip area of ​​the shoulder, you will be able to see this energy translate into other movements, such as thrusters, where you have to squat and press. , As well as things like walking hand stands.

The muscularity of the bar that is required to create the force to move from the bottom of the bar to the top of the bar is arguably the most complex part of motion. Yes, you can argue that it is a feat of energy, but without speed and energy production, your energy will awaken you without anything that you can maintain in the long run, such as in a workout. In creating more explosive power at the BMU, this skill will be doubled at CrossFit in your other gymnastic movements such as toe bar, chest to bar, pull ups and even wall balls and hand stand push ups.

Crossfit bar muscle up requires a stiff and controlled swing with severely strong and vigorous pressure throughout the entire skill. One of the biggest keys to this movement is arousal, aka keeping the whole body in the correct and firm position so that you can recruit the right muscles at the right time. Not only does it support your body weight, but it also provides energy for relaxation and relaxation from the horrible chicken wings. With coordination and skill, you will be able to connect what the upper body is doing with the lower body so that you can feel the ‘snap’ in the hollow position, without the legs coming too high, without lifting the trunk and above the bar.

If you have poor mobility, you will not be able to do this movement alone. Simple facts. The movement strategy comes down to a few different parts that depend on the dynamics rather than what you might have guessed. Without being able to achieve the correct progression positions before assembling the whole movement, your body is not going to employ muscle memory while holding the whole thing together. From the hollow position, pressing down and back on the bar, to the position of the top of the bar to move the wrist mobility and press position, you are going to rely too much on the curvature of your wrist, the mobility of the shoulder. lats, as well as strength, power, and coordination mentioned earlier.
1. A common mistake when approaching the crossfit bar muscle is to start the motion from a dead hang. Instead, by using your body weight and momentum from the moment you get on the bar, you will be able to build up quite a bit of energy and momentum to get yourself into a hollow hold position. Start at the back of the bar, jump and hold the bar in a hollow body position, swing forward, place your head on the shoulders, the core is fixed and let the eyes go forward. When your weight starts to load, come back, pressing away from the bar, start the initial keep position.
2. When you start to move backwards and pass the bar, you will want to start pushing the bar away from you with your right arm using that lat drive to generate energy. This is going to create your speed from front to back of the bar.
3. When you are pressing the back of the bar with straight arms, you want to bring the hips and legs in front of you, creating a pull bar at that top of the buttocks. When you straighten the arms and bring the buttocks to the bar, this is where you turn the wrists over and over the bar, ideally bringing the bar to the mid-core / buttocks area.
   Note: This is where the chicken wings come in. If you’re playing chicken wings, you have to stop, and no, we’re not kidding. At some point in your force generation you are not creating the right amount of force to rise on both sides and above the bar. We recommend going back to your drills, breaking your movement, until you are able to climb the bar with both arms, not just one.
4. You need to complete the movement by lifting your torso and pressing the dip on the bar. If a good pull occurs and you cross the bar well, you are going to dip less, and vice versa if you do not cross the bar well. Press the string bar by hand, up and out, so that the arms are in a fully extended position. Reset from here and start again.

Similar to what we mentioned earlier about working for movement through building strength, power and coordination, bar muscle up progress is not really very different.

Starting from the bottom of the movement, here are some basic advances that can help you become both confident and efficient when doing the bar muscle up movement:

Hollow Holds (on the ground)

Lie on your back on the ground and get up in a ‘collar-like position’ with your hands above your head, press the ground from the shoulders down to the shoulders and lift and hold the legs off the ground using the lower abs.

Hollow body caps

Jump on the bar and mimic the hollow hold that was on the floor with this hollow body position. Use your shoulders and momentum to swing forward, let go through the head and let the legs / buttocks go behind the body, then when your momentum starts to shift, press the bar away from you, get into that hollow hold position, with the legs and Slight hips in front of you. It should be a firm and controlled position everywhere.


Hips to the bar

Using movement from the hollow body kips of the bar, this time you push yourself away from the bar, gain more strength and try to bring the buttocks to the bar with straight arms, looking at the bar or above the bar. Ceiling then, return to the front position of the hollow body keeper and press away from the bar

Hands on the bar lever

This time muscle progression is going to help you work and get your wrist up Over Bar to prepare for your change. You’re going to perform the same hip-to-bar position, but this time, you’re going to give yourself a bit of ‘pop’ with speed, allowing your hands and wrists to slide over the bar, with your knuckles facing the ceiling facing the bar. You should feel some ‘weightlessness’ in this position and your grip is going to be a bit loose. Then, when your momentum starts to go down, regrip the bar and go back to your cup

Get over the bar

The last time the muscle progresses up is actually getting over the bar after turning your wrist. So instead of keeping your wrists down / behind the bar, use a big hip to get to the top of the bar. Think about pulling the bar to the abdomen or buttocks, then finish by pressing the bar once out of position, locking the arm, completing the work of advancing your bar muscles. The next representative you go!

In short, the crossfit bar muscle up movement can be a make-it-or-break-it movement, especially when it comes to competition standards. However, with proper practice, strength and coordination development (not to mention mobility), you can actually learn to master this movement in a very short time. However, make sure not to put the chicken wings on the bar, as this not only indicates poor technique, but it can also set you up for quite serious injuries (Yakes). All in all, the practice makes perfect. You got it!

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Need help optimizing your diet, nutrition and training plan to finally get the results you are waiting for?

The Soul Kitchen Provides 1: 1 nutrition coaching, macro coaching, and custom meal plans to help you get the best out of yourself. We teach you how to enjoy the right amount of food of your choice, so that you can fit your favorite pair of jeans, hit your health and fitness goals and be healthy and happy. We guide you through the right nutritional decisions and teach you along the way, so that you can learn how to take control of your health and discover what will happen if you want to live again.


Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

With the sheer number of shoulder exercises, it can be challenging to know which ones to include in your training program to help build lean muscle mass and strength. Extending forward is a simple, functional shoulder exercise that can add more mass to your upper body, providing a well-defined key to your overall body. We’re going to talk about the benefits and how to move forward for bigger, stronger shoulders.

Dumbbell Front Rise is a strength training exercise that stimulates the front part or the front deltoid. This movement is the key to developing strong shoulder muscles. Your frontal deltas can be stimulated and activated by a variety of shoulder movements, but the frontal lobe is one of the most effective for detaching the anterior deltoid. Traditionally performed with dumbbells, the front can be done with barbells, is bars or plates. You can change this into a double exercise or bilateral, or single arm or unilateral.

The front upward work your anterior deltoid, or is commonly referred to as the front shoulder. Your shoulder has three heads or parts, which can be stimulated during strength training, including the front (front), middle (middle), and rear (back).

First and foremost, the advantage of increasing the front shoulder strength. Divide your training program with a standard 3-4 set of 10-15 repetitions and working forward will develop more strength in your upper body and anterior delta.

With more training and proper nutrition and supplementation, energy gain will follow closely with more lean muscle mass. Front rise is one of the most effective detachment movements that you can add to your training program to build more lean muscle mass and strength.

Strength training will help the body burn more fat as well as develop more lean muscle mass. A diet consisting of clean carbohydrate sources, lean protein and healthy fats, combined with a killer training program, will inevitably lead to better body optimization. Adding effective energy training movements, such as front growth combined with nutrition and supplements, will optimize your body composition, create more fat mass and improve your body.

Start by holding a pair of dumbbells beside you. Make sure the weight is controllable. It should be heavy enough to be challenging, but the compromise form is not too heavy.

Move and position the dumbbells using a closed, pronounced grip (thumbs around the handles and the palms facing your thighs), extending your elbows by lightly touching the front of your thighs or holding a slight bend.

Squeeze your abdomen, hold them tight (braces) and pull your scapula (pull your shoulders down and back).

Slowly lift the dumbbells in front of your body, while you exhale 90 degrees parallel to the floor, eye level and level with your shoulders.

Inhale the dumbbells, keeping your elbows slightly extended, bracing and maintaining a tight core, and slowly lower them to your starting position.

Front risers are easily the most effective and one of the best isolation movements for more strength and size. If you want a bigger, more well-defined shoulder, the front rise deserves a place in your training program.

Need help optimizing your diet, nutrition and training plan to finally get the results you are waiting for?

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

There are different types of resistance training programs, whether your training split involves stacking two or three muscle groups per day or whether you are divided into upper and lower body exercises, the main goal of any resistance training program is to build lean muscle mass. And strength. Instead of splitting into muscle groups, with a push / pull / leg routine, you’re simply dividing your training into a three-day workout routine with exercises that require weight lifting, weight lifting, and leg exercises. We’re going to explain what you need to know about benefits, muscle groups, and push-pull workouts.

Push-pool is a specific type of training division that consists of a workout based on exercises that involve pushing and pulling. Variety and frequency of training are two important factors for muscle hypertrophy and crossing the training plateau. Push-pull workout routines are traditionally made up of three-day training splits, hitting each muscle group twice a week. A two-day training split or even a four-to-five day push-pull training program can be created depending on how much rest you need, or your schedule. That being said, a 3 day training split provides more frequencies to encourage greater muscle growth and the optimal time for post-workout muscle recovery.

What is push exercise?

Push exercises involve weight bearing or pushing and include most of the front or front muscles of the body except the biceps, which are classified as a tense muscle. Exercises like overhead press, squats, dips are classified as push exercises.

What is tension exercise

Tension exercises involve most of the muscles in the back chain and the back of the body, except the triceps. The muscles involved in stretching exercises include the back, back delta, biceps, and laths, and include exercises such as lat pull down, deadlift, row, shoulder jerks, and glutes and hamstrings.

This push / pull workout should be performed as a 3-day training split, hitting all muscle groups twice a week, including one rest day. Workouts usually take 45-60 minutes to complete. The program includes several advanced strength training movements such as front squats and kettlebell snatch. These exercises can be replaced with goblet squats, landmine squats or any other squat variation. Kettlebell snatch devil press, or shoulder plate can be replaced to raise.

Load is an important factor in muscle growth and strength. The set weight should be light enough to complete each set, but heavy enough to be challenging. If you do not struggle to finish the last few repetitions, the load should be increased.

This workout should be done for 8-12 weeks for maximum benefit, muscle hypertrophy and performance results.

In addition to your training program, nutrition is the biggest contributing factor to your success. The goal of any prevention training program is to stack on more profits. If you do not get enough and the quality of calories you need, then your training program can take you this far. Conversely, you can never train a bad diet. If you are constantly on a calorie surplus and do not train with adequate intensity, frequency or duration, you will inevitably gain weight and see a minimal desired result from your training program. High quality lean protein, complex carbohydrates and healthy fats are essential for accumulating more benefits and burning more body fat.

If you are unfamiliar with what foods, how much or when to eat to get a well-defined body and build the body of your choice, I suggest hiring a certified nutrition trainer to guide you to your goal, such as The Soul Kitchen. Working for months or even years without reaching your goals can be extremely discouraging. Get the guesswork out of it and get the results you want from the start.

Complementary is the ultimate key to your success in gaining more muscle mass and strength. Supplements such as Kre-Alkalyn, Whey Protein Isolate, Pre Workout, and Citrulline Malate can greatly improve training performance, endurance, muscle protein synthesis, and power output.

Related Articles The best supplement for energy

Push Pool Workout: Day 1 – Push [Chest, Shoulders, Triceps]

Push Pool Workout: Day 2 – Pull [Back, Biceps]

Push Pool Workout: Day 3 – Legs

Need help optimizing your diet and nutrition plan to finally get the results you are waiting for?

The Soul Kitchen This is an exclusive membership opportunity for those looking to pursue a performance-driven lifestyle. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.