When it comes to building strong, well-developed shoulders, less exercises that correspond to the effectiveness of the additional press. Although both are moving Barbell from the shoulder on the first glance, their stimulus are clearly different. Additional press management and hypertrophytool Explosive force and a total body driver.
This article is a high degree of dominance to make a detailed comparison and key, their mechanics, mechanize their mechanics, their mechanics, and remorse, and as a result of the maximum increase in flap-fifty hypertrophy and strength.
What is the main press?
It Excess matoften called military pressIncludes pressing Barbell from the shoulder directly above not worn out of the feet. All the movement is formed by the upper body and raises generally performed standing upright Involvement in a solid nucleus and Shikarov.
Muscle emphasis:
- Front deletoid: Primary shift
- Lateral dilloid: Secondary contribution
- Triceps Baichii
- High trapsius and seripus front (For stability and upwards)
Hypertrophy is as follows:
- High Time during the period of tensionMaximize mechanical loading in delets
- Large isolation shoulder muscles due to lack of foot driver
- Ideal for Progressive overloadIn particular hypertrophy programs
- Promotes joint integritynuclear stability and excess mobility
What is the press?
It Press the button The dynamic bed movement, which is waiting and starting with knees and knees, will pass the power to Barbor to give it the power of the lower body to Barbak. It allows you to remove heavy loads, it reduces muscle isolation shoulder.
Muscle emphasis:
- Upper upper body muscles looking up
- Misman squareWounds and Calves In the drive phase
- Less Deltoid boot because of Acceleration to help our country
Privileges of power and power:
- Chance download.
- Develops The level of power development and Explosive force
- Useful Athletic curricula Dynamic for power in upper body
- Useful Contraining session blocks (eg, severe push button + explosive med explosive medley ball)
Hiptrophy vas. Power: Main learning variables are compared
| Reading variable | Excess mat | Press the button |
|---|---|---|
| Time during the period of tension | High | To average low levels (due to speed) |
| Shoulder isolation | High | Average (shared with a foot driver) |
| Download capabilities | Moderate | High |
| Understandable | Low | High |
| Repetition control | High (a slow speed) | Moderate (assistant) |
| Best | Hypertrophy, control, joint stability | Power, excessive shipping, athletic products |
Though Allows the press to load out external loadThese loads absorb partially partially kinetic chain– As a result of the action Less than a less detailed for each rep compared to additional press.
Which high shoulder builds?
For Muscular growth, Excess mat In the event of a lighter and deltoids in the ruth, it is superior to the longest time. Pressing the bird and allowing weight suffering, some works with the lower body and reduces the period of activation of the shoulder shoulder.
It says, Pug button is not useless for gittrophy– when used as a extra lift After the additional press to fill the neutrosture or experienced lifts.
Which one develops the shoulder?
When is the goal Increasing the power of excess force and explosive shoulders, Press the button Obviously leave the additional press clearly. The monthly driver allows athletes to lift more weight with the athletes to perform sports and ideality for the Olympic lifting.
The pushing stage improves conformity along the cinetic chain and increases The level of power developmentThe key to springs, sticky, and explosive athletics actions such as jumping.
Programming for maximum results
For hypertrophy:
- Excess mat: 3-5 package 6-12 reps
- Focus on Tempo (2-3 seconds of eccentric) and every 4-6 weeks
- By the work of Deltt to fully performed laterally or fully performance of the back shoulder.
For strength and strength:
- Press the button: 4-6 Packages of 3-5 REPS with heavy loads
- Add as a Key lift As part of the upper body of strength or part Opposite adjustment
- A couple of walls or medicine for maximum effects
Combination strategy:
- More press: 3 sets of 8 reps
- Pouring: 4 reps (heavy, fast intention)
- The isolation finisher: lifting the cable latter or pressing the machine
General technical errors
- Using a foot drape on top press reduces it and reduces the deletoid participation
- Excessive Loomer extension Reaches the safety of spinal cord and loads the shoulder
- Click the release button In initial hypertrophy can slow down aesthetic progress
- Disregard and time reduces hypertrophic results during the period of both types of tension
Conclusion
It Excess mat and Press the button Serve different but additional roles in the power cooker. For those seeking larger size and form, Excess mat It is a more effective tool due to the stimulus associated with mechanical insulation and hypertrophy. Conversely, Press the button is very suitable for development Explosive shoulder power and full body powerespecially athletes and progressive flames.
Strategically may result in high-ranking success depending on your study periods and goals Also muscle mass and operation.
Literature
- Schoenfeld, BJ (2010). Apply to mechanisms and resistance of muscle hypertrophy. Strengthening Air Conditioning Research24 (10), 285-2872.
- We, DG, Sotifa, DG (1993). Velecuection-special training response. Journal of Applied Physiology74 (1), 359-368.
- Sayetbokken, ah, and others. (2020). Comparison hard and strict muscles and comparing a power supply. Human kinete magazine73, 183-192.
