Kiran Sawhney

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Archive for the ‘overhead press’ Category

Bosu- Strength Training-Series 33

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1. Overhead Press
Note that the correct name for the Overhead Press is Press. The Press is always done Overhead. Many say Overhead Press to avoid confusion with the Bench Press. The Bench Press is a variation of the Press, not the other way around.
Sit on Bosu with abs tight and back straight. Hold the Dumbells or a barbell in hands and exhaling, take the hands up. Press the bar from your front shoulders overhead until your elbows are locked. Do 20 repetitions of 3 sets.

Like with any barbell exercise, you’ll have problems finding balance the first time you try to Overhead Press. Start light, focus on your technique & add weight progressively. You’ll improve.

Benefits of The Overhead Press.

You can lift more weight with the Bench Press than with the Overhead Press. But the Overhead Press has many benefits over the Bench Press. Some examples:

Full Body. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.

Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead. The Overhead Press builds the physique.

Healthy Shoulders. The Bench Press works your front shoulders more than your back shoulders. The Overhead Press works all shoulder heads equally. Alternating the Overhead Press with the Bench Press minimizes risks of shoulder injuries caused by muscle imbalances.

It’s Fun. Picking up a weight from the floor & pressing it overhead is more fun than pressing the same weight while lying on a Bench.

Grip Width. About 46cm/18″. The larger your build, the wider your grip. Hands should never touch your shoulders.
Gripping the Bar. Grip is same as for the Bench Press. Bar close to your wrist, in the base of your palm. Not close to your fingers.

Chest Up. Make a big chest & lift it up. Makes it easier to use your back muscles & shortens the distance the bar has to travel.
Elbows Forward. Elbows in front of the barbell when looking from the side. Not upper-arms parallel with the floor, it’s not a Front Squat.
Look Forward. Looking up is bad for your neck. Look forward, fix a point on the wall before you. Makes it impossible to arch your lower back, thus increasing safety. Squeeze your glutes hard.

You won’t see many people do the Overhead Press in the average gym. Hard to find someone to teach you how to do the Overhead Press correctly.

Performing the Overhead Press. Press the bar overhead in a straight line, that’s the shortest distance from start to finish. Unfortunately your head is in the way. So you’ll need to move your head & torso during the Overhead Press.

Tilt Head Back. Quickly tilt your head back so the bar can pass your chin/nose without hitting them. Keep looking forward.
Shift Torso Forward. Once the bar reaches forehead level, shift your torso forward. Continue pressing the weight overhead.
Head Forward. Your chin should almost touch your chest when the weight is overhead. Look forward, not down.
Lock Everything. Squeeze shoulders, traps & back. Lock your elbows.

Tips to Improve Your Overhead Press Technique. Common errors you’ll make while learning how to Overhead Press with correct technique.

Elbows Forward, Chest Up. You’ll forget to reposition yourself between reps at first. Start each rep with elbows in front of the bar & chest up.
Bar High. The higher the bar on your chest, the shorter the distance it has to travel. Put the bar close to your clavicles. Quickly tilt your head back & forth. Clavicles might hurt at first, your skin will adapt & thicken.
Go Forward. You’ll miss reps if you stay back vs. getting under the bar. Shift your torso forward when the bar reaches forehead level.
Breathing. If you breathe at the top, you can bounce the bar off your chest making the next rep easier. Breathe at the bottom & you’ll press from a dead stop, making the next rep harder. The former allows more weight. The latter makes the exercise harder, making the former easier.

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Written by kiransawhney

August 26, 2008 at 6:14 am

Bosu- Strength Training-Series 33

leave a comment »

1. Overhead Press
Note that the correct name for the Overhead Press is Press. The Press is always done Overhead. Many say Overhead Press to avoid confusion with the Bench Press. The Bench Press is a variation of the Press, not the other way around.
Sit on Bosu with abs tight and back straight. Hold the Dumbells or a barbell in hands and exhaling, take the hands up. Press the bar from your front shoulders overhead until your elbows are locked. Do 20 repetitions of 3 sets.

Like with any barbell exercise, you’ll have problems finding balance the first time you try to Overhead Press. Start light, focus on your technique & add weight progressively. You’ll improve.

Benefits of The Overhead Press.

You can lift more weight with the Bench Press than with the Overhead Press. But the Overhead Press has many benefits over the Bench Press. Some examples:

Full Body. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.

Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead. The Overhead Press builds the physique.

Healthy Shoulders. The Bench Press works your front shoulders more than your back shoulders. The Overhead Press works all shoulder heads equally. Alternating the Overhead Press with the Bench Press minimizes risks of shoulder injuries caused by muscle imbalances.

It’s Fun. Picking up a weight from the floor & pressing it overhead is more fun than pressing the same weight while lying on a Bench.

Grip Width. About 46cm/18″. The larger your build, the wider your grip. Hands should never touch your shoulders.
Gripping the Bar. Grip is same as for the Bench Press. Bar close to your wrist, in the base of your palm. Not close to your fingers.

Chest Up. Make a big chest & lift it up. Makes it easier to use your back muscles & shortens the distance the bar has to travel.
Elbows Forward. Elbows in front of the barbell when looking from the side. Not upper-arms parallel with the floor, it’s not a Front Squat.
Look Forward. Looking up is bad for your neck. Look forward, fix a point on the wall before you. Makes it impossible to arch your lower back, thus increasing safety. Squeeze your glutes hard.

You won’t see many people do the Overhead Press in the average gym. Hard to find someone to teach you how to do the Overhead Press correctly.

Performing the Overhead Press. Press the bar overhead in a straight line, that’s the shortest distance from start to finish. Unfortunately your head is in the way. So you’ll need to move your head & torso during the Overhead Press.

Tilt Head Back. Quickly tilt your head back so the bar can pass your chin/nose without hitting them. Keep looking forward.
Shift Torso Forward. Once the bar reaches forehead level, shift your torso forward. Continue pressing the weight overhead.
Head Forward. Your chin should almost touch your chest when the weight is overhead. Look forward, not down.
Lock Everything. Squeeze shoulders, traps & back. Lock your elbows.

Tips to Improve Your Overhead Press Technique. Common errors you’ll make while learning how to Overhead Press with correct technique.

Elbows Forward, Chest Up. You’ll forget to reposition yourself between reps at first. Start each rep with elbows in front of the bar & chest up.
Bar High. The higher the bar on your chest, the shorter the distance it has to travel. Put the bar close to your clavicles. Quickly tilt your head back & forth. Clavicles might hurt at first, your skin will adapt & thicken.
Go Forward. You’ll miss reps if you stay back vs. getting under the bar. Shift your torso forward when the bar reaches forehead level.
Breathing. If you breathe at the top, you can bounce the bar off your chest making the next rep easier. Breathe at the bottom & you’ll press from a dead stop, making the next rep harder. The former allows more weight. The latter makes the exercise harder, making the former easier.

Written by kiransawhney

August 26, 2008 at 6:14 am

Exercises for Shoulder

leave a comment »

Shoulders define our stature. They influence our appearance far more than any other body part. Just as broad, well defined but relaxed shoulders are a sign of strength, self-confidence and contribute to your appearance, tight shoulder muscles, on the other hand, will cause discomfort and pain. Because of this, it is very important to train this body part with equal doses of strengthening and stretching exercises. The shoulder is a ball and socket joint. It is the most mobile joint in the body and therefore one of the most in danger of injury, especially dislocation. Because of this, it is important to secure its strength through specific exercises.

. Guidelines for exercising the shoulders.

• Do not work with momentum; that means, don’t swing. Stand firm & have control of your movement.
• Keep your shoulders down, pulled away from ears.
• When you contract, you exhale. When you release or relax, you inhale.
• Pay attention to how the hands are held during exercise. If you turn the hands outward or inward, you change the way the shoulder works. This can cause impingement, especially when the arms are brought overhead

Shoulder exercises-

Rear Shoulder Stretch
Stand in neutral position. Clasp your hands behind your back. Keep the arms extended and pull them down. Hold for 20-30 seconds and shake out the arms.

Ex 1-Overhead Press with Bar
Hold the bar with palms down at chest height. Raise the bar upwards, keeping your relaxed not tensed. Slowly lower the arms. This exercise trains the middle shoulder muscle. Don’t use your body to throw the weight up.

Ex 2- Side Lateral Raises with Tubing
Place the ball of the foot in the middle of the tubing. Pull your arms upward to the sides. Palms face down. Make sure that you do not lock your elbows but keep them soft. Stand steady and don’t lean back. This exercise trains the middle shoulder muscle.

Ex 3-Upright Row with Tubing
Hold the handles of the tubing & step in the center of the tubing. Keep neutral body alignment. Pull the tubing up, keeping your elbows out and your shoulders down. Lower it down slowly to the starting position. When pulling the tubing up, try to lead with your elbows. This exercise trains the middle shoulder muscles.

Ex-4-Shoulder Stretch against the wall

Place one arm against the wall on your shoulder level parallel to the floor. Rotate to the opposite side till you feel a good stretch in your shoulder blade. Repeat it on the other arm.

Ex 6- Shoulder Raise with Hand Weights

Position: Standing or lying down on flat surface or inclined surface or sitting on a Swiss ball.
Works on Anterior Deltoid.
Method: Start with arms slightly bent, lift the weights in front of you to shoulder level. Your elbows are slightly bent while you control the movement in both directions.
Make sure your body is steady & upright as you lift your arm forward.
Maintain tight abdominals with your chest and head lifted.
Keep your elbows slightly bent & shoulders down.
Lift using your deltoids with your arm following their upward pull.
Lead with your elbow, not the weight or your hand- your arm & hand will be on an even plane with your shoulders at the top of the movement.
Relax your grip on the dumbbells as you return to the starting position.
Control your movement in both the directions.
Exhale as you lift up; inhale as you return to starting position

Ex 7-Lateral Arm Raise

Position: Standing or in Squat position or sitting on a Swiss ball.
Works on Medial Deltoid.
Method: Stand with your legs shoulder width apart, knees slightly bent, head and chest lifted and abdominals tight. Holding one dumbbell in each hand, lift your arms to the sides, keeping your elbows slightly bent. Leading with your elbow, not the dumbbell, lift your arms to shoulder level. It is usually more effective to alternate arms with lateral raises.
Squeeze your lower trapezius together to minimize use of your trapezius and hunching of your shoulders upward. Use deltoid muscle. This will allow your middle deltoids to work harder to lift your arms to the side.
Lift using your deltoids- your arm follows the upward pull of the deltoids.
Lead with your elbow, not the weight or your hand.
Relax your grip on the dumbbell from time to time to allow the blood to flow through your forearm more effectively.
Exhale as you lift up; inhale as you return to starting position.
To add variety you can rotate the thumb downwards as you reach the top of the movement. This adds more definition to your deltoid muscles.

Ex-8-Posterior Deltoid Squeeze

Position: Squat or sit on a step or Swiss ball.
Works on Posterior Deltoids, Rhomboids, Trapezius.
Sit on the step, holding a dumbbell in each hand, and lean forward from your hips. Maintain a straight back with abdominals tight, and your head in a neutral position as you lean forward. Place your hands under your legs and slightly behind your heels. Lift the weights out to your sides, keeping your elbows bent and pointing towards the ceiling. Imagine a string is attached to your elbows and the ceiling, and it is pulling your elbows upward. Keep your wrists strong and in neutral position. As you reach the end of your upward & outward movement, squeeze your shoulder blades together to increase the activity of your rhomboid muscles. Your rhomboids are very important muscles for maintaining correct, upright posture and are vital muscles to work. They help prevent rounding of the upper back and are the opposing muscle group for the pectorals. Exhale as you lift up; inhale as you return to the starting position.

Ex 9-Overhead Press

Position: Standing or sitting on a Swiss ball.
Works on Deltoids & Trapezius.
Method: Take weights in your hands on shoulder level. Palms face forward. Elbows are bent. From here extend the arms up. So the weights go overhead. Exhale on the way up & inhale on the way down. Make sure you do not lock the elbows on the way up. Keep them soft.

Ex 10Overhead Press with Tubing

Sit with straight back on bench or in a chair; leaning slightly forward. Pass the tubing under the bench or chair. Hold the tubing handles securely at shoulder height, with knuckles towards the ceiling. Extend the arms slightly forward and upwards. Exhale on the way up and inhale on the way down. Also concentrate when you lower the tubing down.

Exercises for Shoulder

leave a comment »

Shoulders define our stature. They influence our appearance far more than any other body part. Just as broad, well defined but relaxed shoulders are a sign of strength, self-confidence and contribute to your appearance, tight shoulder muscles, on the other hand, will cause discomfort and pain. Because of this, it is very important to train this body part with equal doses of strengthening and stretching exercises. The shoulder is a ball and socket joint. It is the most mobile joint in the body and therefore one of the most in danger of injury, especially dislocation. Because of this, it is important to secure its strength through specific exercises.

. Guidelines for exercising the shoulders.

• Do not work with momentum; that means, don’t swing. Stand firm & have control of your movement.
• Keep your shoulders down, pulled away from ears.
• When you contract, you exhale. When you release or relax, you inhale.
• Pay attention to how the hands are held during exercise. If you turn the hands outward or inward, you change the way the shoulder works. This can cause impingement, especially when the arms are brought overhead

Shoulder exercises-

Rear Shoulder Stretch
Stand in neutral position. Clasp your hands behind your back. Keep the arms extended and pull them down. Hold for 20-30 seconds and shake out the arms.

Ex 1-Overhead Press with Bar
Hold the bar with palms down at chest height. Raise the bar upwards, keeping your relaxed not tensed. Slowly lower the arms. This exercise trains the middle shoulder muscle. Don’t use your body to throw the weight up.

Ex 2- Side Lateral Raises with Tubing
Place the ball of the foot in the middle of the tubing. Pull your arms upward to the sides. Palms face down. Make sure that you do not lock your elbows but keep them soft. Stand steady and don’t lean back. This exercise trains the middle shoulder muscle.

Ex 3-Upright Row with Tubing
Hold the handles of the tubing & step in the center of the tubing. Keep neutral body alignment. Pull the tubing up, keeping your elbows out and your shoulders down. Lower it down slowly to the starting position. When pulling the tubing up, try to lead with your elbows. This exercise trains the middle shoulder muscles.

Ex-4-Shoulder Stretch against the wall

Place one arm against the wall on your shoulder level parallel to the floor. Rotate to the opposite side till you feel a good stretch in your shoulder blade. Repeat it on the other arm.

Ex 6- Shoulder Raise with Hand Weights

Position: Standing or lying down on flat surface or inclined surface or sitting on a Swiss ball.
Works on Anterior Deltoid.
Method: Start with arms slightly bent, lift the weights in front of you to shoulder level. Your elbows are slightly bent while you control the movement in both directions.
Make sure your body is steady & upright as you lift your arm forward.
Maintain tight abdominals with your chest and head lifted.
Keep your elbows slightly bent & shoulders down.
Lift using your deltoids with your arm following their upward pull.
Lead with your elbow, not the weight or your hand- your arm & hand will be on an even plane with your shoulders at the top of the movement.
Relax your grip on the dumbbells as you return to the starting position.
Control your movement in both the directions.
Exhale as you lift up; inhale as you return to starting position

Ex 7-Lateral Arm Raise

Position: Standing or in Squat position or sitting on a Swiss ball.
Works on Medial Deltoid.
Method: Stand with your legs shoulder width apart, knees slightly bent, head and chest lifted and abdominals tight. Holding one dumbbell in each hand, lift your arms to the sides, keeping your elbows slightly bent. Leading with your elbow, not the dumbbell, lift your arms to shoulder level. It is usually more effective to alternate arms with lateral raises.
Squeeze your lower trapezius together to minimize use of your trapezius and hunching of your shoulders upward. Use deltoid muscle. This will allow your middle deltoids to work harder to lift your arms to the side.
Lift using your deltoids- your arm follows the upward pull of the deltoids.
Lead with your elbow, not the weight or your hand.
Relax your grip on the dumbbell from time to time to allow the blood to flow through your forearm more effectively.
Exhale as you lift up; inhale as you return to starting position.
To add variety you can rotate the thumb downwards as you reach the top of the movement. This adds more definition to your deltoid muscles.

Ex-8-Posterior Deltoid Squeeze

Position: Squat or sit on a step or Swiss ball.
Works on Posterior Deltoids, Rhomboids, Trapezius.
Sit on the step, holding a dumbbell in each hand, and lean forward from your hips. Maintain a straight back with abdominals tight, and your head in a neutral position as you lean forward. Place your hands under your legs and slightly behind your heels. Lift the weights out to your sides, keeping your elbows bent and pointing towards the ceiling. Imagine a string is attached to your elbows and the ceiling, and it is pulling your elbows upward. Keep your wrists strong and in neutral position. As you reach the end of your upward & outward movement, squeeze your shoulder blades together to increase the activity of your rhomboid muscles. Your rhomboids are very important muscles for maintaining correct, upright posture and are vital muscles to work. They help prevent rounding of the upper back and are the opposing muscle group for the pectorals. Exhale as you lift up; inhale as you return to the starting position.

Ex 9-Overhead Press

Position: Standing or sitting on a Swiss ball.
Works on Deltoids & Trapezius.
Method: Take weights in your hands on shoulder level. Palms face forward. Elbows are bent. From here extend the arms up. So the weights go overhead. Exhale on the way up & inhale on the way down. Make sure you do not lock the elbows on the way up. Keep them soft.

Ex 10Overhead Press with Tubing

Sit with straight back on bench or in a chair; leaning slightly forward. Pass the tubing under the bench or chair. Hold the tubing handles securely at shoulder height, with knuckles towards the ceiling. Extend the arms slightly forward and upwards. Exhale on the way up and inhale on the way down. Also concentrate when you lower the tubing down.

This article written by Kiran Sawhney is also published on the following web site

http://www.hindustantimes.com/StoryPage/StoryPage.aspx?id=cc730ab5-1a7b-451e-ad0f-990e31cb901b

Exercises for Shoulder

leave a comment »

Shoulders define our stature. They influence our appearance far more than any other body part. Just as broad, well defined but relaxed shoulders are a sign of strength, self-confidence and contribute to your appearance, tight shoulder muscles, on the other hand, will cause discomfort and pain. Because of this, it is very important to train this body part with equal doses of strengthening and stretching exercises. The shoulder is a ball and socket joint. It is the most mobile joint in the body and therefore one of the most in danger of injury, especially dislocation. Because of this, it is important to secure its strength through specific exercises.

. Guidelines for exercising the shoulders.

• Do not work with momentum; that means, don’t swing. Stand firm & have control of your movement.
• Keep your shoulders down, pulled away from ears.
• When you contract, you exhale. When you release or relax, you inhale.
• Pay attention to how the hands are held during exercise. If you turn the hands outward or inward, you change the way the shoulder works. This can cause impingement, especially when the arms are brought overhead

Shoulder exercises-

Rear Shoulder Stretch
Stand in neutral position. Clasp your hands behind your back. Keep the arms extended and pull them down. Hold for 20-30 seconds and shake out the arms.

Ex 1-Overhead Press with Bar
Hold the bar with palms down at chest height. Raise the bar upwards, keeping your relaxed not tensed. Slowly lower the arms. This exercise trains the middle shoulder muscle. Don’t use your body to throw the weight up.

Ex 2- Side Lateral Raises with Tubing
Place the ball of the foot in the middle of the tubing. Pull your arms upward to the sides. Palms face down. Make sure that you do not lock your elbows but keep them soft. Stand steady and don’t lean back. This exercise trains the middle shoulder muscle.

Ex 3-Upright Row with Tubing
Hold the handles of the tubing & step in the center of the tubing. Keep neutral body alignment. Pull the tubing up, keeping your elbows out and your shoulders down. Lower it down slowly to the starting position. When pulling the tubing up, try to lead with your elbows. This exercise trains the middle shoulder muscles.

Ex-4-Shoulder Stretch against the wall

Place one arm against the wall on your shoulder level parallel to the floor. Rotate to the opposite side till you feel a good stretch in your shoulder blade. Repeat it on the other arm.

Ex 6- Shoulder Raise with Hand Weights

Position: Standing or lying down on flat surface or inclined surface or sitting on a Swiss ball.
Works on Anterior Deltoid.
Method: Start with arms slightly bent, lift the weights in front of you to shoulder level. Your elbows are slightly bent while you control the movement in both directions.
Make sure your body is steady & upright as you lift your arm forward.
Maintain tight abdominals with your chest and head lifted.
Keep your elbows slightly bent & shoulders down.
Lift using your deltoids with your arm following their upward pull.
Lead with your elbow, not the weight or your hand- your arm & hand will be on an even plane with your shoulders at the top of the movement.
Relax your grip on the dumbbells as you return to the starting position.
Control your movement in both the directions.
Exhale as you lift up; inhale as you return to starting position

Ex 7-Lateral Arm Raise

Position: Standing or in Squat position or sitting on a Swiss ball.
Works on Medial Deltoid.
Method: Stand with your legs shoulder width apart, knees slightly bent, head and chest lifted and abdominals tight. Holding one dumbbell in each hand, lift your arms to the sides, keeping your elbows slightly bent. Leading with your elbow, not the dumbbell, lift your arms to shoulder level. It is usually more effective to alternate arms with lateral raises.
Squeeze your lower trapezius together to minimize use of your trapezius and hunching of your shoulders upward. Use deltoid muscle. This will allow your middle deltoids to work harder to lift your arms to the side.
Lift using your deltoids- your arm follows the upward pull of the deltoids.
Lead with your elbow, not the weight or your hand.
Relax your grip on the dumbbell from time to time to allow the blood to flow through your forearm more effectively.
Exhale as you lift up; inhale as you return to starting position.
To add variety you can rotate the thumb downwards as you reach the top of the movement. This adds more definition to your deltoid muscles.

Ex-8-Posterior Deltoid Squeeze

Position: Squat or sit on a step or Swiss ball.
Works on Posterior Deltoids, Rhomboids, Trapezius.
Sit on the step, holding a dumbbell in each hand, and lean forward from your hips. Maintain a straight back with abdominals tight, and your head in a neutral position as you lean forward. Place your hands under your legs and slightly behind your heels. Lift the weights out to your sides, keeping your elbows bent and pointing towards the ceiling. Imagine a string is attached to your elbows and the ceiling, and it is pulling your elbows upward. Keep your wrists strong and in neutral position. As you reach the end of your upward & outward movement, squeeze your shoulder blades together to increase the activity of your rhomboid muscles. Your rhomboids are very important muscles for maintaining correct, upright posture and are vital muscles to work. They help prevent rounding of the upper back and are the opposing muscle group for the pectorals. Exhale as you lift up; inhale as you return to the starting position.

Ex 9-Overhead Press

Position: Standing or sitting on a Swiss ball.
Works on Deltoids & Trapezius.
Method: Take weights in your hands on shoulder level. Palms face forward. Elbows are bent. From here extend the arms up. So the weights go overhead. Exhale on the way up & inhale on the way down. Make sure you do not lock the elbows on the way up. Keep them soft.

Ex 10Overhead Press with Tubing

Sit with straight back on bench or in a chair; leaning slightly forward. Pass the tubing under the bench or chair. Hold the tubing handles securely at shoulder height, with knuckles towards the ceiling. Extend the arms slightly forward and upwards. Exhale on the way up and inhale on the way down. Also concentrate when you lower the tubing down.

This article written by Kiran Sawhney is also published on the following web site

http://www.hindustantimes.com/StoryPage/StoryPage.aspx?id=cc730ab5-1a7b-451e-ad0f-990e31cb901b