Overhead press, wide grip, bar at chest
Shoulders
Description
Overhead press with a wide grip on the barbell bar, starting from the upper chest. The isometric hold emphasizes the lateral deltoids and upper pectorals, with the wide grip and low starting position maximizing deltoid recruitment.
Execution technique
1. Set the barbell bar at upper chest 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 and avoid leaning back throughout the hold.
6. Maintain the bar path directly overhead without shrugging the shoulders.
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 and avoid leaning back throughout the hold.
6. Maintain the bar path directly overhead without shrugging the shoulders.
Breathing
Exhale as you press the bar overhead. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The wide grip emphasizes the lateral deltoids. Focus on pressing the bar in a slight arc around the face rather than straight up.
Contraindications
Not recommended for individuals with shoulder impingement or rotator cuff injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.33% |
| Tech coefficient | 0.88 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.33 (Shoulders)
- ktech = 0.88