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14.05.2013

Seated shoulder press bench angle, reduce belly fat exercise men in 7 days - How to DIY

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It has been demonstrated that individuals presenting with shoulder impingement pathology have associated decreased levels of serratus anterior activity, as well as a delay in the middle and lower trapezius activation. This entry was posted in Guest Blogs and tagged Bench press, overhead pressing, shoulder health, shoulder training on October 20, 2011 by Bret. I think another very key component to proper pressing performance and using the overhead press as a training modality is appropriate thoracic mobility coupled with maintenance of a neutral pelvic position. There are certainly a number of factors will contribute to exercise induced shoulder pathology.
If a coach thinks about the functional anatomy and biomechanics of a joint, the body, etc… during the performance of an prescribed task (i.e. In my long ago days as a three lift Olympic lifter we did a lot of press-type lifts to help not only the Olympic press itself but also our overhead work in general. Seated incline benches may or may not come with racks and even if they do they may or may not be height adjustable.
Grounding - Get yourself into the proper position on the bench – butt to the bench, blades squeezed in, proper hand position and grip, and legs planted wide enough to help to avoid any bench tipping.
Overhead weight room exercises such as presses and jerks have gained increasing popularity in recent years. Overhead weight room exercise performance is preferably performed in the standing position.
The scapula of the shoulder is not anatomically situated in the coronal (frontal) plane of the body. During active arm elevation there is a distinct relationship between the glenohumeral and scapulothoracic joints of the shoulder. It should be noted that during dynamic arm (humeral) elevation the scapulohumeral rhythm alters, especially when lifting heavy loads. There are also occasions when coaches and athletes will inquire about the behind the neck press exercise. This 90 degree abducted shoulder position with the addition of external humeral rotation places a greater amount of stress to the anterior joint capsule and soft tissue structures of the shoulder. I am often asked “Will an athlete injure their shoulder with overhead lifting” from the coaches and athletes with whom we work.
Type III acromion’s fall in the minority of the population and although a type III acromion concern may be valid at times, it is usually overstated, especially in the presence of a strong rotator cuff muscle group which will sufficiently stabilize the head of the humerous in the center of the glenoid during overhead exercise performance. EMG studies have demonstrated that exercises such as the military press have a significant contribution by the rotator cuff muscle group, especially the supraspinatus muscle, as well as the deltoids and scapula musculature.
In my experiences of rehabilitating the throwing athlete or any shoulder athlete, unless a direct trauma is involved it is usually excessive exercise or throwing volume that usually leads to shoulder pathology. There is also a shoulder condition called “Distal Clavicular Osteolysis” or “Weightlifter’s Shoulder” that may occur with excessive bench pressing.
The point here is that any exercise, if not appropriately selected, applied, and programed may result in a possible shoulder joint pathology. The S&C coach should perform an appropriate assessment of the athlete prior to the initiation of overhead exercise or any exercise performance.
When appropriately prescribed and applied, overhead exercise performance should be no more dangerous that other weight intensity exercises that stress the shoulder. With regard to the shoulder, an anterior overhead concluding barbell position factors in all of the above as the moment arm is increased (anterior distance from the barbell to the shoulder) as the barbell is no longer in line with the shoulder.
In addition, as far as the in-season is concerned, I would also preserve their shoulder flexibility and continue to perform some low volume rotator cuff work to maintain a good gleno-humeral congruency with repetitive overhead stroke performance in the pool. Virtually every technique article or video that I’ve ever read or seen stresses the importance of supinating the shoulders when pressing overhead. Certainly, one can try to keep the elbows facing ahead, and the shoulder in hard supination, but then it seems you are basically performing a very heavy triceps extension, with far less deltoid involvement, particularly less lateral delt involvement. I know this is a technique point that you and I delved into a couple of years ago on the shoulder packing thread, Sven. Included in this accessible exercise selection are a number of specific overhead performance enhancement exercises, one being the overhead press. A distinct portion of the scapula is the glenoid (the socket) component of the gleno-humeral joint (GHJ) of the shoulder girdle complex.


Since these applied compressive forces are “pinning” the scapulae between the bench backing and posterior thorax of the body, for lack of a better term an “artificial platform” (stability) is established vs. Over time this delayed response may lead to a domination of the upper trapezius muscle when compared to the muscle contribution of the previously discussed lower muscular component of the scapula force couple. The performance of overhead enhancement training is preferred to be performed “bench free” with the athlete positioned standing on their feet. Despite modern criticisms on how pressing can be harmful to performing proper jerks, we seldom missed any jerks in those days since we had some quite awesome shoulders capable of holding up anything we could realistically think of putting overhead. Different slopes will hit the muscles at different angles and therefore produce different strength and hypertrophic effects on the muscles involved. Ultimately though rackless benches used in conjunction with a power rack is usually one’s best bet.
Get the bench, its angle, saddles, and safety bars in their desired positions if these are not fixed. When appropriately prescribed and programed, the performances of these overhead exercises are of great benefit to athletes of various sports of participation.
This anterior arm position places increased and unnecessary stress to the shoulder complex, enhancing the risk of shoulder pathology, especially when exercising with heavy weight intensities. We are not advocates of the behind the neck press in our training facility with one exception. With such high EMG activity demonstrated by the supraspinatus during overhead exercise performance, wouldn’t it make sense to utilize exercises that enhance the strength of this muscle, as the supraspinatus is the most frequently affected with regard to rotator cuff type pathology when compared to the other rotator cuff muscles of the shoulder. I personally am not anti-bench press as our athletes do perform this exercise, but not in high volume. However, like the bench press, there appears to be no concern with the athlete performing pull-up activities.
Overhead shoulder exercise appears to be the focus of scrutiny when compared to other exercises that stress the shoulder girdle as well. The athlete’s posture, shoulder range of motion, scapulohumeral rhythm, and rotator cuff and scapula muscle strength are a few considerations for this assessment. If you think of the front squat exercise, when the weight is properly racked and held across the shoulders in the proper position, the stress of the loaded barbell is distributed appropriately throughout the body within an optimal base of support.
The lifter would have increased soft tissue and joint stress throughout the body as they would be also attempting to prevent the bar from falling forward during exercise performance. To be clear I am not a swim coach but we do see a fair amount of swimmers for shoulder rehab in our facilities. Often these overhead pressing type exercises are performed with the utilization of an exercise bench, and more explicitly, a bench with a backing. Since the glenoid is one half of the GHJ, the position of the scapula in relation to the head of the humerous (the ball of the ball and socket joint) is imperative for proper positioning, mechanics and optimal shoulder function during overhead exercise performance. This “freedom of movement” will ensure proper STJ-GHJ position, rhythm, efficient force couple and timing precision, as well as optimal length-tension of the shoulder musculature, resulting in optimal muscle force output and overhead exercise performance.
These experiences are one of the reasons why I am such a big advocate of how safe these exercises are to perform (with appropriate preparation and programing), as well as my belief for the necessity of overhead work to be incorporated in the athletes training program for the enhancement of athletic performance. However, with that said, someone could argue a case of “scapula disruption” as (a) the scapula are purposely retracted (under compressive forces) during the bench press exercise performance so the athlete will have a “platform” from which to push, and (b) one could argue that the “painful arc” of shoulder impingement occurs, depending upon who you reference at 60 – 120 or 80-120 degrees of elevation. We did lots of strict overhead presses and inclines angled the same as how much we thought we back bended in the Olympic press. At the same time it is a little easier on the lower back than the overhead version since the isolated position on a supportive bench stabilizes the lumbar spine. Others are adjustable to a number of desired angles – from zero (or flat bench), and moving to 30, 45, 60, and 75 degrees (for seated overheads).
The rack’s saddle heights are adjustable while the bench itself can be moved for-and-aft to taste. This dialog will provide the reader with some considerations when prescribing overhead weight room exercises. Athletes compete on their feet, and to wind up in a seated position or on one’s back is rarely if ever effective during athletic competition. The plane of the scapula is defined (depending upon the reference) as a shoulder (upper arm) position of approximately 30 to 45 degrees anterior to the coronal plane of the body (Figure 1a).


To improve their snatch weightlifting performance, exercises such as behind the neck type presses and jerks, snatch balance, etc. In a review of the literature one will find no incidence, ZERO, of anyone tearing their pectorals muscle(s) while performing overhead pressing type exercises, while there certainly are a significant number of studies documenting pectoral tears that have occurred while bench pressing. The diversely available types of benches with backings allow for multiple angles and positions of support for the athlete’s upper torso during the performance of these upper body pressing exercises. A disruption of this STJ-GHJ relationship may predispose the athlete to an increased risk of shoulder pathology as the program design for the athlete’s overhead enhancement exercise (or any exercise) performance is commonly repeated over time with appropriate increases in programmed exercise volumes and intensities over the course of the training cycle. Overhead exercise performance requires the appropriate function of the scapular force couple to ensure progressive improvement in exercise performance while minimizing the risk of shoulder pathology.
The moment arm that is established via the distance from a fully extended arm (holding the weighted implement) to the scapula and gleno-humeral joint of the shoulder will ensure high activity of both the scapula and rotator cuff musculature (now properly positioned) which is both necessary and essential for optimal overhead enhancement exercise performance and continued exercise performance advancements. The flat bench press exercise performance arm elevation does fall into this same arc of motion.
Most annoyingly we have adjustable angle benches that work fine for flat benches but end up with the bar behind the lifter’s head when inclined. A set of safety bars placed just below the upper sternum level when on the bench will take care of any misses. The eccentric “dip” that occurs during push press and jerk exercises embraces a stretch shortening cycle (SSC) component to the exercise performance as well.
The complexity of all coordinated shoulder girdle movement is beyond the scope of this discussion, therefore the elevation of the arm will be described as follows. When lifting weights overhead the barbell will travel through an arc of motion and should conclude in this fully extended arm position (Figures 2a and 2b).
When performing overhead pressing from a seated position, often times a bench with a backing will be utilized to assist to stabilize the torso during exercise performance. Off-season training programs assist not only to prepare the athlete for athletic competition, but to also prepare the shoulder of the throwing athlete whether they are a quarterback or a pitcher.
We treat a number of athletes each year in our physical therapy clinics who tear their pec(s) while bench pressing.
Anterior shoulder stress forces will attempt to translate the head of the humerous in the same direction, add fatigue due to the wasted energy of attempting the control an anterior displaced barbell overhead and you really have a recipe for disaster. Commonly performed upper body performance enhancement exercises include, but are not limited to, the bench press, the incline bench press, the seated military press, and the seated behind the neck press to name a few.
The total 180 degrees of shoulder elevation may also be expressed as a 120-degree contribution plus an addition 60-degree contribution of GHJ and STJ respectively. Generally speaking, the athletes who are sitting on a bench during the athletic competition are the athletes that are usually not participating in the athletic competition.
Now that my quick-lifting days are over I have rediscovered the incline press and also it’s many pitfalls.
If the bench is adjustable make sure that the mechanism is capable of holding the barbell plus the bodyweight. So in most instances where the overhead exercise is blamed for a shoulder injury, one may ask is it the specific overhead exercise or the poor programing that results in excessive shoulder fatigue that is the real culprit for overhead exercise performance injury.
Over time many of these swimmers do get overuse shoulder injuries and wind up either in rehab or in the operating room (I find it interesting as there is a pitch count in baseball to preserve the shoulder but not a “swim count” in swimming). This article will discuss some of the considerations as part of the strength and conditioning coach’s decision making process for the possible utilization (or non-utilization) of a bench for overhead enhancement exercise performance. More specifically, this article will address the utilization of a bench backing during the athlete’s performance of the exercises that require the upper extremities to be fully extended overhead while creating shoulder elevation angles of approximately 150 -160 degrees (i.e. However, with an approximate 4:1 GHJ to STJ heavy load elevation ratio this would change the total 180 degree shoulder elevation contribution to approximately 144 degrees plus an additional 36 degrees from the GHJ and STJ respectively. If there were ever circumstances to perform these exercises seated, we would avoid utilizing a bench with a backing.



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