Slow forward with standing barbell

Edited by Dr. Massimo Bonazzelli

Synonyms

The standing barbell slow forward exercise is also known as the military press, front military press, shoulder press, standing barbell over-the-neck press.

Type of Exercise

Slow forward with standing barbell is a basic exercise

Variants

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

Slow forward with standing barbell: Execution

The starting position sees the athlete standing upright, but with the torso and head tilted slightly backwards, with the back in its position of strength and the knees slightly bent. The distance between the feet (stride) is equal to or slightly more than the distance between the shoulders. The elbows are flexed, the wrists straight and the shoulders adducted and extra rotated so that the elbow, wrist and barbell are exactly in 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 grip 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, then trying to draw a segment of a straight line. However, once the barbell has passed the head it is possible (optional) to return with the torso and head vertical. In this case, the movement at the shoulder level is transformed into pure abduction. During the push, the shoulders flex in the sagittal plane and abduct in the longitudinal plane, while the elbows extend and the shoulder blades begin to rotate upward when the elbows are at or slightly higher than the shoulders. The execution ends with full elbow extension. Using knee and / or hip extensions to help lift the bar is considered cheating, but is allowed to maintain balance. This is the basic stretching exercise. above the nape and correct execution requires good shoulder mobility and a fair balance.

Muscles involved in slow forward standing 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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