{"id":12849,"date":"2019-11-11T15:50:56","date_gmt":"2019-11-11T15:50:56","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12849"},"modified":"2019-12-09T16:43:39","modified_gmt":"2019-12-09T16:43:39","slug":"seated-barbell-overhead-press","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/seated-barbell-overhead-press\/","title":{"rendered":"Seated barbell overhead press"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Anterior Deltoid<\/li>\n<li><strong>Synergists:<\/strong> Lateral Deltoid, Triceps Brachii, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<p>Sit up straight on a bench, holding a barbell at chest height with a pronated (overhand) grip. Your hands should be a little wider than shoulder width apart.<\/p>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you push the barbell straight upward.<\/li>\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Do not lock your elbows out.<\/li>\n<li>Move your head out of the way of the bar by rocking your body slightly forward as the bar ascends and slightly backward as the bar descends.<\/li>\n<li>Keep your back straight and head facing forward; don\u2019t look up.<\/li>\n<li>Contract your core to stabilize your torso.<\/li>\n<li>Keep your elbows a little forward, not directly out to the sides.<\/li>\n<li>Overhead presses are great for building functional upper-body strength. The seated barbell overhead press variation takes your legs out of the equation, which better isolates your shoulders and reduces your potential to cheat.<\/li>\n<li>If lifting very heavy, use a bench with a back support and rack. The angle of the back support should be a little less than vertical.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Triceps Brachii, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior Mechanics: Compound Force: Push Starting position Sit up straight on a bench, holding a barbell at chest height with a pronated (overhand) grip. Your hands should be a little wider than shoulder width apart. Execution Exhale as [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12845,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,759,732],"tags":[],"class_list":["post-12849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis","category-askiseis-gia-omous"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=12849"}],"version-history":[{"count":3,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12849\/revisions"}],"predecessor-version":[{"id":13371,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12849\/revisions\/13371"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12845"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}