If you're looking for a compound exercise that targets multiple muscle groups, then the neutral grip push press might be just what you need. This exercise is a variation of the traditional push press, but instead of using an overhand grip, you use a neutral grip, which means your palms are facing each other. This grip can help to reduce strain on your wrists and shoulders, making it a great option for people with these types of injuries or limitations.
Benefits of the Neutral Grip Push Press
The neutral grip push press offers a number of benefits, including:
- Increased upper body strength: The neutral grip push press targets your shoulders, triceps, and chest, helping to increase upper body strength.
- Improved athletic performance: This exercise can also help to improve your overall athletic performance by increasing power and explosiveness.
- Better shoulder health: Because the neutral grip reduces strain on your shoulders, this exercise can be a good option for people with shoulder injuries or limitations.
- Increased muscle mass: The neutral grip push press is a compound exercise that targets multiple muscle groups, making it an effective way to increase muscle mass.
Technique for the Neutral Grip Push Press
To perform the neutral grip push press, follow these steps:
- Start with the barbell resting on your shoulders, with your hands in a neutral grip position.
- Bend your knees slightly and then explosively push the barbell overhead, using your legs to generate power.
- As you push the barbell overhead, press your head through your arms to create a straight line from your wrists to your shoulders.
- Lower the barbell back down to your shoulders and repeat for the desired number of repetitions.
Tips for Performing the Neutral Grip Push Press
To get the most out of the neutral grip push press, keep these tips in mind:
- Start with a light weight: This exercise requires explosive power, so start with a lighter weight until you feel comfortable with the movement.
- Focus on form: Make sure you keep your core engaged and your back straight throughout the movement to avoid injury.
- Breathe properly: Exhale as you push the barbell overhead and inhale as you lower it back down to your shoulders.
- Use your legs: The power for this exercise should come from your legs, not just your upper body.
Conclusion
The neutral grip push press is a versatile exercise that offers a number of benefits, including increased upper body strength, improved athletic performance, and better shoulder health. By following the proper technique and keeping these tips in mind, you can safely and effectively incorporate this exercise into your workout routine.