ShapingshouldersMuscle groups: upper Oblique front raise!
The overhead movement plays an important role in training, and various presses, snatches, and hand-raising movements will be involved!
This action pattern is mainly responsible for our shoulder joints (flexion). From a muscle point of view, it can exercise our anterior deltoid muscles
At the same time, the process of raising the shoulders upwards Our scapulae will rotate upward together, and the upper and lower bundles of our back muscles, the trapezius and the serratus anterior, will be exercised!
Different from the traditional front raise, we use an inclined plank and a bent posture to increase the range of upward flexion of the shoulders and better exercise our muscles!
Action introduction: Bent over the inclined plank front raise
Target muscle group: Anterior deltoid, upper trapezius Bundle and inferior bundle, serratus anterior
Training equipment: Incline bench,Barbell
Starting Position: Use a training bench, adjust it to an incline position, and lie prone on the bench!
Body posture: Keep your legs firmly on the ground, lift your chest and raise your head, maintain the natural physiological arc of the spine, and grasp the barbell with an overhand grip and a full grip with both hands. Slightly wider than shoulders!
Action process: Straighten your arms, fix your elbows, and slowly lift the barbell upwards , until the barbell is parallel to the ground or slightly higher, then HOLD for a second, and then slowly lower the barbell in a controlled manner!
Key tips:
1. Feel your front deltoid muscles contracting, maintain tension when falling, do not fall freely!
2. Do not use inertia to throw the barbell upwards, always keep the body stable
3. When lifting upwards, imagine that your scapula and glenohumeral joint are like two gears rotating upward. , in addition to feeling the anterior deltoid muscles, concentration should also be focused on the upward rotation of the scapula!
3. The lifting height is recommended to be above the head. For people with insufficient shoulder joint mobility, it is recommended to lift the height to a height parallel to the ground. Otherwise, it is easy to cause the acromion to drop. squeezed, stuck!
4. Weight-bearing recommendations: Because it is a single-joint action, it is recommended to choose medium and low weight for the action. The main goal is to focus on the action and muscles! Don't be obsessed with weight!