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Training
5 6
8.5.2.2 VECTOR SHOULDER PRESS
1.
Adopt the right exercise position: Sit on the seat so that your upper body touches
the backrest completely. Place your feet about shoulder width apart. Grasp the
handlebars with your hands. Your palms show forwards. Bend your elbows at a right
angle. Your forearms touch the inside of the arm pads (also see Chapter 5.5).
2.
Now contract your torso muscles, extend your arms upwards against the resistance
of the machine until your elbow joints are almost completely straight. Make sure not
to hyperextend your elbow joints. This may lead to injuries and joint arthrosis in the
long term. Breathe out when you exert strain against the resistance. Maintain this
position momentarily
3.
Now bend your elbows and return the handles, making sure to maintain control.
Stop the return motion when the upper arms are in line with the axis of your
shoulders. Breathe in during the return sequence.
Exercise variations:
Choose a different handlebar position so that your palms are facing
each other. Continue the exercise exactly as described above. With this variation, you can
increase the effect on the triceps brachii.
Principal muscles worked:
M. deltoideus
M. trapecius
Start position
End position
