Neutral grip shoulder press is an exercise that has gained popularity in recent years. It is a variation of the traditional shoulder press that utilizes a neutral grip, which is easier on the shoulder joint. In this article, we will discuss the muscles worked during a neutral grip shoulder press.
What is Neutral Grip Shoulder Press?
A neutral grip shoulder press is a variation of the traditional shoulder press. Instead of using a pronated or supinated grip, a neutral grip is utilized. This means that the palms face each other during the exercise. The neutral grip is easier on the shoulder joint and is a great alternative for those who experience discomfort during a traditional shoulder press.
Muscles Worked During Neutral Grip Shoulder Press
The neutral grip shoulder press primarily targets the shoulder muscles. The three main shoulder muscles worked during this exercise are the anterior deltoid, the medial deltoid, and the posterior deltoid. These three muscles make up the deltoid muscle group, which is responsible for shoulder abduction, flexion, and rotation.
In addition to the deltoid muscles, the trapezius muscle is also worked during a neutral grip shoulder press. The trapezius muscle is located in the upper back and is responsible for shoulder elevation and retraction.
The rotator cuff muscles, which are a group of four muscles that stabilize the shoulder joint, are also activated during a neutral grip shoulder press. These muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis.
Benefits of Neutral Grip Shoulder Press
Neutral grip shoulder press offers several benefits over traditional shoulder press. One of the main benefits is that it is easier on the shoulder joint. This is because the neutral grip allows for a more natural range of motion, which reduces the amount of stress placed on the shoulder joint.
Neutral grip shoulder press also allows for greater activation of the deltoid muscles. This is because the neutral grip places the hands in a more natural position, which allows for greater recruitment of the deltoid muscles.
Another benefit of neutral grip shoulder press is that it can help to improve shoulder stability. This is because the neutral grip requires greater activation of the rotator cuff muscles, which help to stabilize the shoulder joint during the exercise.
How to Perform Neutral Grip Shoulder Press
To perform a neutral grip shoulder press, follow these steps:
- Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height with your palms facing each other.
- Press the dumbbells overhead, keeping your elbows close to your body.
- Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise.
Conclusion
Neutral grip shoulder press is a great exercise for targeting the shoulder muscles while reducing stress on the shoulder joint. By incorporating this exercise into your workout routine, you can help to improve shoulder stability and overall shoulder strength. Remember to always use proper form and start with a weight that is appropriate for your fitness level.