Seated Front Presses

Seated Front PressesFront Presses

[2] Wide grip with the elbows out to the side

Isolates the anterior and middle deltoids.

[Tj Narrow grip with the elbows forward

Isolates the anterior deltoid and the clavicular head of tbe pec-toralis major.

[2] Wide grip with the elbows out to the side

Isolates the anterior and middle deltoids.

[Tj Narrow grip with the elbows forward

Isolates the anterior deltoid and the clavicular head of tbe pec-toralis major.

Sit with the back straight and hold the bar with an overhand grip, resting it across the upper chest:

• Inhale and extend the bar vertically.

• Exhale at the end of the movement.

This fundamental exercise mainly uses the anterior and lateral deltoids, clavicular head of the pectoralis major, triceps brachii, serratus anterior, trapezius and, deeper in, the suprasplnatus.

Deltoid

Anterior deltoid Posterior deltoid Middle deltoid

Splenius

Sternocleidomastoid Trapezius

Brachialis

Biceps brachii

Brachioradialis

Extensor carpi radialis longus

Anconeus

Teres minor Teres major Infraspinatus

Rhomboid major Latissimus dorsi

Pectoralis major clavicular head

Triceps

FRONT VIEW

Triceps brachii

Lateral head Medial head Long head

Spine of scapula

Acromion

You can also perform this exercise standing, as long as you keep the back straight, avoiding excessive curvature of the lumbar spine. Extending the barbell with the elbows forward isolates the anterior deltoid.

Extending the bar with the elbows spread apart isolates the middle deltoid. You can use various machines for this exercise.

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