Use T-shaped barbell shoulder press training is a great way to help us build strong shoulder strength and strengthen muscles!
Compared with the traditional overhead shoulder press, using a T-shaped barbell for shoulder press requires lower shoulder mobility and lower lumbar, pelvic and hip joint control. It is a great alternative to the shoulder press
As for the movements, the most classic ones are chest press with both hands, one-arm shoulder press, kneeling position, etc. In addition to these, today I will introduce to you the use of T-shaped bar for plyometric training to improve the upper limbs. explosive force!
What is plyometric training?
Plyometric Training (PT) is also called stretch-contraction cycle training!
It is a kind of neuromuscular training that uses pre-stretching and then contraction to fully store and release muscle elasticity to produce fast and powerful contractions. Plyometric training can improve sports effects, stabilize sports movements, and is also an exercise method for developing explosive power.
Compared with barbells or dumbbells, T-shaped barbells have one end fixed to the ground, so they are more stable when pushed up, so they are more suitable!
The following is the action process and several variations!
Choose a suitable barbell weight and fix one end of the barbell in the slot on the ground!
Stand up and pull up the barbell with your elbows bent. Grasp the front end of the barbell with both hands and place it on your chest!
Start to push your shoulders upward quickly and throw away the barbell. Then immediately follow the falling trajectory of the barbell to catch the barbell, cushion it down to your chest, and continue. Push up quickly!
Variation 1: Explosive push up with one arm!
Use one hand, use your shoulders, and push your upper limbs up quickly, letting the barbell drop to the side of your shoulders!
Variation 2: Explosive alternating press!
Quickly push up the barbell with one arm, then lower it to the other hand, alternating like this!
< strong>Training Tips:
This is a very good basic throwing movement. The purpose is to develop the explosive power of the "push" movement and teach you to push and catch at extremely fast speeds. A weight. Control of the barbell is the most important element. In order to generate a lot of power, you must be able to handle a greater amount of work, maintain a good base when catching the barbell, and push the barbell up explosively.
When changing hands to catch the barbell, be sure to make a buffer along the falling trajectory of the barbell, and move it upwards.!
This is a very good action, but it is not suitable for beginners and requires a certain training foundation to perform it