Wide shoulder Bench
Wide shoulder Bench
The Wide Shoulder Bench also known as Shoulder Press Bench is a great training tool for developing the deltoid and triceps muscles. It works effectively on the on the side and front deltoids muscles. The Wide Shoulder Press allows for free weight movement when executing a shoulder press and it is more preferred to the smith press of resistance trainer.
Since the Wide Shoulder Bench provides a true range of motion, it develops the deltoids muscles better. Though shoulder press can be carried out from a standing position; but the Wide Shoulder Bench isolates the shoulder muscle as you lift the weight and it makes you have a better form.
Muslces trained by Wide shoulder Bench
The Wide Shoulder Press primarily develops the deltoids and to a lesser extent the triceps especially along the top of motion of the press.
Dimension and Appearance of Wide Shoulder Press
The Wide Bench Shoulder Press is made up of two upright bars at either side with a barbell on them, though the bench is a reclined bench seat. It consists of heavy steel that is designed to support the heavy barbell so that you can drop the barbell on the support after completing a set. The Wide Shoulder Press has a dimension of 120cm x 90cm x 160cm.
Precautions and correct technique
When using the Wide Shoulder Press, ensure that you seated with your feet flat on the floor, with your back and head rested against the back of the bench. Make sure you grasp the bar with a shoulder width overhand grip. Your palms should face outwards away from your body.
Then lift the bar holding it at a shoulder level, exhale as you lift the bar in front of your head, until your arms are extended straight up above your head. At the top tighten your arm, and inhale as you gently lower the bar down in front of your head down to the shoulder level again.
When using the Wide Shoulder Press with heavy weight, have a spotter around to assist you to re-rack if you are unable to complete the set. Also, if the right technique is not used when using the Wide Shoulder Bench, it will result into shoulder strain.
Never lift weight above your head, and then back behind your head at the shoulder level. It places so much unnatural strain on the deltoids and tendons muscles and the lowest points near your shoulder. Also, strain on your wrist, as well as dropping the weight can happen, if your hand is facing you inwards to your face.
Make sure you grasp the bar so that your palms are facing outwards, away from your body. Also warm up properly before using the Shoulder Press to carry heavy weight in order not to sustain injury.
Variation in techniques
The strain of target can be focus on by adjusting the technique you use. The muscle strain on your triceps can be increased by performing a shoulder press that is extended to a full strain arm, but only to return half to your shoulders.
Also, the seated bench can be used with a pair of dumbbells to perform variable barbell press. With your palm facing you towards your head as you grasp the dumbbell on each side of the body, raised above your shoulder. The different position of the hand transfer the strain to the side of the deltoids muscle, therefore increasing the balancing that is needed for the two dumbbells also changes the muscle movement exercise.
Benefit of the Wide Shoulder Press
The Wide Shoulder Press is a great training tool used to perform correctly seated military style shoulder presses. It also allows free weight and free range of motion, as well as developing strength when compared with a machine shoulder press. Also the seated encourages better form and increase focus on the deltoids muscle.
The Wide Shoulder Press will help develop the deltoids and triceps that are strong when it is properly done.