Trap Bar Shoulder Press 101 Video Tutorial
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Overview
The Trap Bar Shoulder Press is a compound upper body exercise primarily targeting the shoulders, with secondary activation of the traps and triceps. It is performed using a trap bar, a piece of equipment that allows for a more natural hand position and body alignment compared to traditional barbell presses. The exercise involves pressing the bar overhead while standing, which not only strengthens the shoulder muscles but also engages the traps and triceps for added stability and power. It is a great alternative to the conventional overhead press, offering a safer and more ergonomic way to develop shoulder strength and improve overall upper body performance.
How to Perform
Set the trap bar to just below shoulder height and load the desired weight onto the bar.
Step into the trap bar, ensuring your feet are shoulder-width apart. Grip the handles with a neutral grip, positioning your hands slightly outside shoulder width.
Lift the bar by standing upright, then take two steps back to create space for movement.
Take a deep breath, engage your core, and press the bar overhead until your arms are fully extended and the bar is locked out.
Once the bar is in the locked-out position, exhale and maintain control of the bar throughout the movement.
Slowly reverse the movement, bringing the bar back down to shoulder height while keeping your body stable and the movement controlled.
Repeat the exercise for the target number of repetitions, focusing on maintaining proper posture and avoiding using momentum to complete the press.
Keep your core engaged throughout the movement to prevent any excessive arching in your lower back.
Make sure your feet remain flat on the ground for stability, and avoid leaning back when pressing the bar overhead.
The trap bar's design allows for a more natural movement pattern, but it’s still important to focus on controlled, steady movements to maximize muscle engagement and avoid injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
At the top of the movement, fully extend your arms, reaching tall, and focus on pressing without forcing your shoulders down and back.
Allow your elbows to rotate outward at the top but keep them close to your body at the bottom of the movement, near your ribcage.
Avoid using momentum to perform the press. Keep the movement smooth and controlled, and refrain from pushing with your legs by bending and straightening your knees.
Engage your glutes and tighten your core while pressing the bar overhead. Maintain a neutral body posture and avoid leaning back excessively during the press.
Picture trying to look through a window at the top, ensuring that your ears stay in line with your biceps.
If you experience discomfort in your shoulders, consider adjusting your grip to a wider stance or trying some vertical pressing variations that might better suit your shoulder mobility.
To protect your lower back, you can experiment with a staggered stance. If you still find it hard to control your core, try using a half-kneeling variation to reduce strain on your back.
Maintain consistent breathing throughout the movement.
Focus on engaging your entire body, from your legs to your upper body, to provide stability while pressing.
Perform the movement slowly and with control to fully engage the targeted muscles and prevent injury.
How Not to Perform
Avoid Using Momentum
Do not swing or jerk your body to help push the bar up. Focus on smooth, controlled movements to keep the emphasis on the target muscles and prevent wasting energy.
Don’t Arch Your Lower Back
Avoid excessive arching of your lower back as you press. This can place unnecessary stress on your spine and lead to injury. Engage your core and glutes to maintain a neutral spine.
Don’t Lean Back
Refrain from leaning backward as you press the bar overhead. This shifts focus away from the shoulders and increases the risk of lower back strain. Keep your torso upright and avoid overextending at the top.
Avoid Using Your Legs for Drive
Do not bend and extend your knees to generate momentum. The press should be driven by your shoulders and arms, not your legs. Keep your lower body stable and focus on the pressing movement.
Don’t Allow Elbows to Fling Out Too Wide
While the elbows can rotate outward at the top, avoid letting them flare excessively. This can lead to shoulder instability. Keep your elbows in a comfortable and controlled position, focusing on engaging the shoulders effectively.
Don’t Drop the Bar Too Quickly
Avoid letting the bar drop too quickly as you lower it back down. This can create unnecessary strain on your shoulder joints and disrupt your muscle engagement. Lower the bar slowly and with control to maintain tension in the shoulders and traps.
Don’t Overuse a Narrow Grip
If you experience shoulder discomfort, do not stick with a grip that feels uncomfortable. Consider adjusting to a slightly wider grip to improve your range of motion and reduce shoulder strain.
Avoid Holding Your Breath
Do not hold your breath throughout the movement. This can lead to unnecessary tension and a lack of oxygen to your muscles. Breathe steadily, exhaling at the top and inhaling as you lower the bar.
Don’t Fail to Brace Your Core
Neglecting to brace your core can lead to instability and increased risk of injury. Keep your abdominal muscles engaged throughout the press to protect your spine and maintain overall control.
Avoid Performing the Press with a Poor Posture
Do not round your upper back or slouch as you press. This weakens the engagement of the target muscles and increases the likelihood of injury. Keep a proud chest and an upright posture throughout the exercise.
Prioritize form over weight to ensure proper muscle activation and prevent unnecessary strain.
Start with a manageable weight to ensure technique is perfected before increasing resistance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
