Press
behind neck
Today we are going to speak about a totally ill-advised exercise and that still
it is possible to see for the gymnasium room, which we want is to arouse all
our followers of FTEteam and to explain to them in today because it is a
harmful exercise for us and that variants can choose.
The
exercise Press behind neck is dissuaded, for the following motives:
- In the press the humerus shocks against the acromion, which supposes a systematic pressure of the supraespinous and of the long tendon of the biceps.
- If we abuse this movement for ignorance of the problems that can cause one of the most habitual irrigations it is of suffering the syndrome subacromial with the classic pain in the joint on having raised the arm.
- Is a slightly natural exercise and compromises furthermore to the joint of the shoulder in a slightly favorable position for the increase in the external rotation of the arm.
- Many persons are not capable as to be able to pass the bar behind the head, this is due to a shortening of the pectoral major one.
- For this decompensation they aggravate the movement flex the head towards ahead, and if we take the head towards ahead the most probable thing it is that the rest of the column accompanies to this compensation the dorsal curve being accentuated and provoking pains in the cervical one and in the vertebral column.
- While we realize this exercise the arms are in the habit of being inclined enough backward. Already of for yes this position it is not normal and for many persons it is even painful, traversing the risk of injury or tendinitis in the part of the shoulder.
- If to this we add the elevation of too much weight at the moment of training with this exercise we will aggravate more the problem, since we add more tension to a forced position being able to damage us very much in the shoulders.
In the
shape of summary we want to make clear that this exercise is based principally
in putting the shoulder in a position of abduction and external extreme
rotation. Generally already we have it complicated, but in addition, in this
position, not naturally at all for the body and in that several stabilizing
muscles of the shoulder (very small muscles and that can exercise very little
relative force since they take charge stabilizing the shoulder only) as the supraespinous
or the subescapular are in hyperextension, have to exercise a maximum force to
raise the weight.
Again, the body is not designed to raise weight in this position. The
stabilizers of the shoulder are as muscles of support and are not designed not
qualified to do such force in such an extreme position.
Alternative
exercises to work shoulders are:
- Military Press with bar or dumbbell
-Lateralelevations: http://www.truefitnessexercises.blogspot.com.es/search/label/Shoulders%20exercises
- Frontal alternative elevations with dumbbell:
Bibliography:
Prowellness(Online):http://www.prowellness.es/prow/articulos/fitness/item/654-arnold-dice-abandona-el-press-tras-nuca.html
Vitonica(Online):http://www.vitonica.com/musculacion/los-riesgos-de-entrenar-hombro-con-press-militar-trasnuca
Fitnessreal(Online) http://www.fitnessreal.es/4-ejercicios-que-deberias-sacar-de-tu-rutina/
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