Method
Raise the barbell to chest level, holding it slightly wider than your shoulders.
Sit on a back supported bench with your back against the pad and feet firm on the ground.
With your elbows pointing down, press the bar to arm's length overhead, just a little short of locking out the elbows.
Slowly return to the start position.
Avoid
Unnaturally straining the back.
Forcefully locking out the elbows at the top.
Jerky movements.
Moving the feet.
Extremely heavy weights as this is supposed to be a strict movement, a variation of the standing military press.
Targeted muscles
It trains the front head of the shoulders (deltoids) and side heads to some extent.
Has some effect on upper chest and triceps.
Who benefits
Builds the shoulder muscle, improves strength and sports performance.
Helps volleyball, basketball, tennis and badminton players, weight lifters and gymnasts.
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C. LAKSHMI KUMAR
