Back Presses

Anterior deltoid Middle deltoid Posterior deltoid

Cranium

Mastoid process Cervical vertebra

Triceps brachii

Mastoid Process Pain

Radius Ulna

Humerus

Rhomboid major Latlsslmus dorsi External oblique

9th rib

Thoracic vertebra Lumbar vertebra

Thoracolumbar fascia

THE MOVEMENT

Sit with the back straight, holding the bar across the back of the neck with an overhand grip:

• Inhale and extend the bar straight up, keeping the low back as straight as possible.

This exercise uses the deltoid, mainly the middle and posterior fibers, as well as the trapezius, triceps brachll, and serratus anterior. Although not worked as intensely, the rhomboids, infraspinatus, teres minor, and, deeper in, the supraspinatus also contract. You can also perform this exercise while standing at a frame that guides the barbell. Various specific machines can help with the performance of this exercise.

To prevent injury to the shoulder joint, which is vulnerable, lower the bar only as far as your unique shoulder structure and flexibility allow you to do comfortably.

Radius Ulna

Humerus

Deltoid

Anterior deltoid Middle deltoid Posterior deltoid

Brachioradialis

Extensor dlgitorum

Extensor carpi radlalis brevls

Extensor carpi ulnaris

Extensor carpi radlalis longus

Anconeus

Rhomboid major Latlsslmus dorsi External oblique

Epicranlus, occipital belly

9th rib

Thoracic vertebra Lumbar vertebra

Triceps brachii

Lateral head Medial Long head

Cranium

Mastoid process Cervical vertebra

Thoracolumbar fascia

THE MOVEMENT

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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