Blaster Exercise: Curl to Overhead Press


INSTRUCTIONS


How to do a Curl to Overhead Press with The Blake Blaster:

  1. Stand with heels on the Blaster, feet hip width apart, toes pointed forwards
  2. cross the resistance bands and hold onto the bands below handles for desired resistance
  3. Keep the head and chest up, weight on heels, knees very slightly bent, back in neutral position
  4. Hinge forward at the hips bending down
  5. When you feel a stretching, pulling sensation in the back of the legs (hamstrings) lift the body up and stand tall
  6. RepeatCurl to Overhead Press

TARGET MUSCLES


CurltoOverheadPressTargetMuscles

“Deltoids

The deltoid is the main muscle in the shoulder, facilitating movements necessary in pushing, lifting, pulling and shoulder-joint movement. The anterior, lateral and posterior portions of the deltoid are involved in abduction, rotation, flexion and extension of the arm, as well as being responsible for generating successful overhead presses. To prevent injury to the deltoids, perform shoulder-stretching exercises, such as extending arms above the head and pulling each arm to the opposite sides of the shoulders, prior to overhead presses.

Biceps and Triceps

Biceps and triceps muscles facilitate upper-arm movement and strength, with the triceps lying behind the upper arm and the biceps lying in front of the upper arm. Overhead presses require the assistance of the biceps and triceps to provide support for the deltoids in pushing the barbell up above the head. These muscles also sustain elbow locking during the elevation part of the exercise, as well as control the difficult act of lowering the barbell after a successful lift. Lowering the barbell improperly could result in damage to shoulder and back muscles.

Hip Muscles

When performing a standing overhead press, hip muscles like the iliopsoas, gluteus maximus, ventral hip muscles and various adductor muscles are strengthened. All of these hip muscles working together during execution of an overhead press provide necessary support for the body’s core, as well as reinforcement for back muscles. However, the hip muscles are not used during a seated overhead press because the seat and back support provide the support and stability needed for the upper body to perform the overhead press.

Quadriceps

The quads are the four muscles located on the front of the thigh, and they control knee extension and hip flexion, which occur in activities such as running, squatting and jumping. These muscles facilitate overhead presses by absorbing the weight of the barbell as it is pushed upward, as well as supporting the body in its effort to complete the exercise during a standing overhead press. The quadriceps, along with the other muscles utilized during overhead presses, receive immense enhancement from regular routines of presses, building mass and strength over a period of time. However, when the exercise is performed while seated, the quads and other leg muscles are not used.”

– (From ‘Muscle Usage in an Overhead Press’ by Rick Rockwell, Livestrong.com)


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