When it comes to building strong, well-developed shoulders, several exercises meet the overwhelmed press and motivation press. Although they can look like this at first glance. By moving BARBELL from the shoulders from the shoulders, the stimulus of their training are clearly different from the shoulders. The surface press emphasizes muscle control and hypertrophyWhile the push levers leverage Explosive power and a total body driving.
This article represents a detailed comparison of the press and instructions, studying their mechanics, patterns of muscle activation, and eventually the exercise prevails and power to the maximum.
What is the press overhead?
Is Chief Press:often referred to as Military pressIncludes the shoulders directly by equipping barbell No momentum of legsA number of entire movement is created by the upper body, and the elevator is usually performed in a permanent position by requesting Involvement of a rigid core aeration of Scapular ControlA number
Muscle accent.
- Anterior deltoidPrimary engine
- Side-deltoidSecondary investment
- Triceps brachii
- LAST TRAPISI AND SERRATUS behind (For Stability and Top Scapular Rotation)
Advantages of hypertrophy.
- High Time under tensionMechanical download on deltoids
- Large isolation Due to the lack of leg drive by shoulder muscles
- Ideal Progressive workloadEspecially in hypertrophy-based programs
- Stimulates Joint wholeBasic stability and surface mobility
What is the push press?
Is propel Is it a dynamic transformation that starts with the surface of the thigh and knee? While it allows you to lift overload loads, it Reduces muscular insulation from the shoulders.
Muscle accent.
- Similar upper body muscles to the surface press
- Significant recruitment quadsglue and calves At Drive Stage
- Loading less consistent deltoid loading Acceleration with Momentum support
Advantages of electricity and force.
- Enables Loading heavierImproving the neuromuscular conscription
- It is evolving Evaluation of strength development aeration of Explosive power
- Is useful Athletic Training Programs: For the dynamic capacity of the upper body
- Is beneficial Contrasted training blocks (eg, heavy push press + explosive meda ball throws)
Hypertrophy vs. Power. Main course variables are compared
| Course variable | Chief Press: | Propel |
|---|---|---|
| Time under tension | High | Of moderate to low (due to speed) |
| Shoulder isolation | High | Moderately (Share with a leg driven) |
| Cargo potential | Moderate | High |
| Explosives | Low | High |
| Repair of repetition | High (Slow TEMPO) | Moderately (auxiliary of the moment) |
| The best | Hyperphia, control, joint stability | Electricity, overload, sports transportation |
Though Push press allows greater external loadsthose cargo is partially absorbed kinetic chain– – At the initiative of the movement caused by the movement Fewer Deltoid Activation Each Double compared to overhead.
Which builds larger shoulders.
For muscle growth, Chief Press: preferably due to the growing burden of tension and Deltoid with a whole range of whole movement. Push the press at the same time by allowing heavy weights, moving some of the work to the lower body and reduces the period of active shoulder tension.
So-called Push Press is not useless for hypertrophy-Epepecaly when used as a Additional elevator: To load the neuromuscular system or a variety of diversity for experienced elevators.
What is more shoulder strength develops?
When the goal is maximizing the ground strength and the power of explosive shoulder, propel clearly exceeds the press. The foot drive allows the athletes to speed up more weight, making it ideal for the preparation of sports activities and the Olympic increase.
Power press improves coordination by kinetic chain and enhancement Evaluation of strength developmentwhich is the key in explosive sports such as arrows, touches and bounce.
Programming for maximum results
For hypertophia.
- Chief Press:3-5 collections of 6-12 reports
- Focus on TEMPO (2-3 seconds eccentric) and weeks every 4-6 weeks
- Superset for the inquiry of the full shoulder of the work of the DELT work
For power and strength.
- Propel4-6 sets 3-5 with heavier cargo
- Include as a Main elevator: days in the upper body current or as a Contrast collection
- Pair of wall ball or threw a pellet of medicine for maximum impact
Combined strategy.
- Ground press. 3 sets of 8 reports
- Push the press. 3 sets of 4 reports (heavier, quick intention)
- Insulation Finisher. A side increase in the cable or a vehicle’s press drop collection
General technical errors
- By using a foot drive during the surface press Unnoticed it turns it into a press press and reduces the involvement of delt
- Lumbar Excessive Extension compromise is the security of the spine and thinning the shoulder loading
- The restful press Beginner in Hypertrofy modes can slowen aesthetic progress
- Ignoring the tempo and time tensions reduce hypertrophic results in both elevators
Conclusion
Is Chief Press: aeration of propel Serve different, but complementary roles in the Strength Training Program. For those who seek The larger shoulder size and shape, Chief Press: It is a more effective tool for its mechanical isolation and focused on hypertrophy. In contrast, propel Ideal to develop Explosive Shoulder Strength and Full powerEspecially in athletes and advanced elevators.
By strategically combining two lifts, depending on your training stage and goals, they can make an impressive profit. both muscle mass and performanceA number
Links:
- Schoenfeld, BJ (2010). Mechanisms of muscle hypertrophy and their application for resistance course. Magazine about power and ventilation research24 (10), 2857-2872.
- BEHM, DG and Sale, DG (1993). Special speed training response. Journal of Applied Physiology74 (1), 359-368.
- Saeterbakken, Ah, et al. (2020). Comparison of strict and driving press on the activation of shoulder muscles and electricity products. Magazine of Human Kinetics73, 183-192.
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