To Perfect Body

Purpose of the exercise

  This resistance exercise develops the deltoids, muscle shoulders. This is a basic exercise to work that muscle group. Many practitioners never work their shoulders because almost all exercises for the upper part of the body seek.

Muscles

  It invites middle and posterior bundles of the deltoid. The upper trapezius, triceps and serratus also involved in the movement.



Running the exercise

  Starting position on a bench right out the right bar supports single or with a partner, hands pronated well separated by a distance greater than the width of the shoulders.
Bring the bar behind the head to ear level by slowing down and reassemble without locking the joints at the top. Back and lumbar stick to the bench during exercise do not arch. Prefer to bar version, if you feel too much discomfort in the shoulders.

Breathing

  Inspire during the descent of the rod behind the neck and out when the locking point is past.

Safety

  This exercise, place the down position the shoulder joint in a bad posture, especially if the bank is entitled to 90 ° C. Personally I prefer incline bench 75 to 80 degrees to the neck developed. In case of problems or predispositions to injury, prefer developed before the bar or dumbbells with a bench always tilted slightly raised and feet using a wedge.
It is preferable to be attended by someone when the exercise is performed with a load unguided. Indeed, there are guided machines for developed as the famous Smith machine.
Avoid hitting the neck with the bar must stop the descent. Warm you well shoulder joint before starting.

Variants

  The developed can be done standing (developed military) but this posture endangers the lumbar spine. This exercise is difficult to master. Prefer the version with dumbbells sitting on bench slightly inclined.