The sitting shoulder press is a fixed device, and the main muscle groups subjected to force are the deltoid muscle, triceps brachii, and pectoralis major. However, it should be noted that fitness enthusiasts with no prior experience must not lift weights easily. They should gradually increase the weight based on their own load-bearing capacity to ensure personal safety.
Correct usage method:
Before training, it is necessary to warm up the whole body and shoulder joints in advance, and then adjust the counterweight plates and pins of the equipment to a weight that suits you.
- Adjust the height of the seat and the backrest properly;
- Adjust the grip distance of your arm and the neutral position of your wrist properly to avoid improper methods that may cause insufficient force on the target muscles and result in injury.
- Keep your body in a neutral position, chest out, abdomen in, head up, eyes looking straight ahead, and forearms perpendicular to the ground. When pushing upwards, keep your arms as straight as possible and avoid overextending them. Slightly press against the shield.
- The movement trajectory follows from bottom to top. Exhale when exerting force and inhale when returning to the original position.
- When restoring, slowly return to the original position and make no noise from the counterweight plates. Beginners can do 8 to 12 sets per group and can do 3 to 4 sets. After training, don’t forget to stretch your deltoid muscles to prevent muscle soreness.
Notes:
Before exercising, it is essential to warm up. After the workout, pay attention to stretching your muscles. You can also appropriately consume foods rich in protein, such as chicken, beef, egg whites, etc.
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