Slow forward with seated barbell

Edited by Dr. Massimo Bonazzelli

Synonyms

The Slow Forward Seated Barbell Exercise is also known as the Seated Military Press, Seated Front Military Press, Seated Shoulder Press, Seated Barbell Over-the-Neck Press

Type of Exercise

Slow forward with a seated barbell is a basic exercise

Variants

• Slow forward with standing barbell
• Slow behind with standing barbell
• Slow behind with sitting barbell
• Push press in front
• Push press behind

Slow forward with seated barbell: Execution

The starting position sees the athlete sitting on a bench inclined at about 75 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees to favor the maintenance of the three natural curves of the back and to support the weight more effectively. The elbows are flexed, the wrists straight and the shoulders are adducted and extra-rotated so that the elbow, wrist and barbell are exactly on the vertical plane from a side view. The barbell rests on the upper part of the sternum or on the collarbones as well as on the hands that grab it at a variable distance, but always greater than that between the shoulders. The execution consists in pushing the barbell upwards on the vertical plane on which it was lying before starting, thus trying to trace a straight line segment. During the push, the shoulders flex in the sagittal plane and abduct in the longitudinal plane, while the elbows extend and the shoulder blades i They begin to rotate upwards when the elbows are at shoulder height or slightly higher. The execution ends with the complete extension of the elbows. During the whole execution of the exercise it is advisable to place part of the weight on the feet. This is the basic exercise of distension above the nape and correct execution requires good mobility of the shoulder.

Muscles involved in slow forward sitting barbell exercise

Group 0

• Anterior deltoid
• Upper bundles of the pectoralis major
• Coracobrachialis
• Brachial biceps

Action
Shoulder flexion

Group 1

• Lateral deltoid
• Supraspinatus

Action
Shoulder abduction

Group 2

• Brachial triceps
• Anconeus

Action
Elbow extension

Group 3

• Inferior bundles of the large thoracic dentate
• Lower bundles of the trapezius
• Intermediate beams of the trapezius

Action
Upper scapular rotation

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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