Overhead press, wide grip, bar at shoulders
Shoulders
Description
Overhead press with a wide grip on the barbell bar, starting from shoulder level. The isometric hold at the higher starting position emphasizes the lateral deltoids with the wide grip maximizing shoulder abduction demand.
Execution technique
1. Set the barbell bar at shoulder level on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and chest lifted.
3. Grip the bar with a wide overhand grip, hands well outside shoulder width, elbows flared outward.
4. Press the bar overhead to the target position and apply maximal isometric force.
5. Keep your core braced, avoid leaning back, and maintain full shoulder abduction throughout the hold.
2. Stand with feet shoulder-width apart, core engaged, and chest lifted.
3. Grip the bar with a wide overhand grip, hands well outside shoulder width, elbows flared outward.
4. Press the bar overhead to the target position and apply maximal isometric force.
5. Keep your core braced, avoid leaning back, and maintain full shoulder abduction throughout the hold.
Breathing
Exhale as you press the bar overhead. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The wide grip at shoulder level focuses on the lateral deltoids and lockout. Keep the shoulders packed and avoid shrugging.
Contraindications
Not recommended for individuals with shoulder impingement or rotator cuff injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.35% |
| Tech coefficient | 0.9 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.35 (Shoulders)
- ktech = 0.9