How to do a TRX Shoulder Press. Shoulder exercises have been a super hot topic request lately
1st – front shoulder muscle with a bit of middle shoulder incorporation
2nd – almost 100% on the front shoulder more intense
To really get the maximum benefit from these there’s some key focus points:
Athletic shoulder width stance, knees bent and core tensed
Don’t retract your shoulder blades back to much as you’ll incorporate back muscles. We want to isolate and put 100% off the effort onto the shoulder. Slightly protract your shoulders (pull them forward) so your hands appear in peripheral vision, elbows slightly in front of you.
MIND TO MUSCLE INTENT (THIS ONE IS SUPER IMPORTANT):
There’s a constant intent for this exercises to keep tension on shoulder muscles. And that is to always be slightly pushing your arms out to the side. As an example…
If you were to hold a weight (say 4kg) directly above your body with one arm straight up. You could probably hold it there for a very long time. However, if the hand is slightly moved out to the side by 10 degrees it’s much harder.
When the arm is held straight up the effort and load is spread between the shoulder muscle and the shoulder joint, which can support a lot of load.
When the arm is slightly moved out to the side that load is greatly shifted onto just the shoulder muscle and thus greater constant tension. This is what we want!
… So along with squeezing the shoulder muscles as hard as possible throughout the full range of motion. Also focus on pushing out to the side non stop both up and down and don’t lockout.
Sorry for the long focus blabber on this one. I always believe technique mastery should first precede the hard work
Stay safe, stay healthy
TRX’ing in: North East of England
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