Head for the bar: for perfectly sculpted shoulders and a strong back, go for a raise

Muscle & Fitness/Hers, Sept, 2004 by Neal Pire

fEW RESISTANCE TRAINING EXERCISES involve your whole body simultaneously. The barbell overhead press is most definitely one of them. Because you're standing as you straighten your arms to push the bar upward, every muscle in your body, from your fingertips to your feet, gets into the act, as either a main mover or a stabilizer. The move's primary purpose is strengthening the deltoids (the main shoulder muscles) and upper back, but it also provides a helpful lesson in using the rest of your body to stay balanced, steady and coordinated as you move your arms.

MEETING YOUR GOALS

The barbell overhead press is a classic shoulder and upper-back strengthener, especially when you push a heavy weight. Do six to eight reps per set, three to five sets per workout. However, never use a weight so heavy that you sacrifice good technique. If you're looking to shape and sculpt the delts, use a lighter weight, and aim for eight to 12 reps per set and one to three sets per workout. Whatever your goals, always start with a warm-up set to ensure your shoulder joints are ready for more intense training. Do the barbell overhead press as part of a complete shoulder and upper-back training program two to three times a week.

FUNCTIONAL TRANSLATION

The shoulder joint features a large round "ball" (the head of your upper arm bone, the humerus) and a corresponding "socket" carved into each shoulder blade (the scapula). The main shoulder muscle, the deltoid, has three heads, each of which serves a different function: The anterior head of the deltoid at the front of your shoulder attaches onto your humerus and collarbone and helps raise your arm up and forward, as well as rotating it inward. The posterior head, at the rear of the shoulder, attaches to your humerus and shoulder blade to move your arm toward the rear and rotate it outward. The lateral head, which also attaches to the humerus and shoulder blade, "abducts," or lifts your arm directly to the side, and helps the anterior and posterior heads in their movements. The trapezius is an upper-back muscle that moves and stabilizes the shoulder blades. It works with the deltoids during the barbell overhead press and any other overhead pressing motion. The upper fibers of your pectoralis major (chest) muscles help initiate the upward pressing movement.

Overhead presses are excellent prep for any sport that involves stretching your arms over your head and either connecting with a ball, like shooting a basketball and serving a tennis ball, or pulling your weight, like rock climbing and swimming. And, as any traveler knows, it's also a good movement to do to avoid straining your back or shoulders when hoisting a heavy bag into a small overhead compartment.

ALTERNATIVE EXERCISES

If you're weak on overhead pressing movements, start by doing this exercise seated: Sit on a weight bench with the back pad adjusted to the upright position. Perform the overhead press with your entire back supported against the pad. When you've built up enough strength, do the move seated but without back support. And when you're strong enough to execute it with perfect form, progress to the standing barbell overhead press.

In addition to overhead presses, a complete shoulder routine includes a variety of shoulder movements, such as lateral raises, front raises and rear delt flyes, as well as work for the rotator cuff muscles.

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PERFORMANCE

* With an overhand grip, hands slightly wider than shoulder-width apart, grasp a barbell in both hands.

* Bend your elbows to lift the bar in front of you to shoulder height, level with your collarbone.

* Align your wrists with your forearms so that your elbows are close to your torso and pointing down.

* Stand tall, with your feet hip-width apart, legs straight but knees soft.

* Balance your body weight so that it's evenly distributed over both feet.

* To support your spine, pull your navel in toward your spine by contracting both your abdominals and lower-back muscles.

* Lift your chest; keep your shoulders back, down and relaxed.

* Draw your shoulder blades together as you straighten your arms overhead; don't lock your elbows, and avoid cocking your wrists.

* Hold a moment at the top of the movement, then slowly bend your elbows to lower the barbell back to the starting position.

TRAINER'S TIPS

* Focus your eyes straight ahead as you perform the movement; this will help you stay tall and prevent you from tilting your neck back, especially as you straighten your arms upward.

* Maintain a strong contraction through your core muscles to help keep you from rocking back and forth. If you can't seem to stop yourself from arching your back, rounding forward or overusing your legs, select a lighter weight.

* Avoid resting the bar directly against your collarbone.

* Move slowly through the exercise--let muscle rather than momentum power the movement.