Jerk - Split
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Shoulders Triceps Strength Barbell Push Compound Gym
Purpose: The push press is a good exercise for building up and strengthening the shoulder region.
Benefits: The press is a highly effective compound upper-body exercise.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab the barbell with an overhand grip (palms facing upward) at about shoulder-width apart. Lift the bar until it is positioned in front of your shoulders and your elbows flare out to the sides. This is your starting position. Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement. Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the barbell straight up over your head. At the same time, move one foot back and one front forward into split position. Exhale during this movement. Return to the starting position. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Grab the bar and hold it in front of your shoulders.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab the barbell with an overhand grip (palms facing upward) at about shoulder-width apart. Lift the bar until it is positioned in front of your shoulders and your elbows flare out to the sides. This is your starting position.
Step 2
Bend our knees slightly, keeping your hips over your feet.
Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement.
Step 3
Push the barbell powerfully over your head, feet going into a split position.
Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the barbell straight up over your head. At the same time, move one foot back and one front forward into split position. Exhale during this movement.
Step 4
Slowly lower the barbell until it is in front of your shoulders.
Return to the starting position. Slowly lower the weight until it is in front of your shoulders. Your elbows should flare out to the sides. Inhale during this movement.