PUSH START SHOULDER PRESS FOR INCREASE MUSCLE FIBER ACTIVATION
PUSH START SHOULDER PRESS:
Push start training is when you push a weight from a stationary position at the start of every repartition. This differs from conventional training when a weight is being moved continually through the negative and positive position.
Push start training can only be performed with pushing or pressing movements such as Bench Press, shoulder press and even squats.
The reasoning behind this style training is that it incorporates more muscle fibers to push an object from a stationary position thus stimulating more muscle growth than it would do if the movement was continuous.
The best way to describe this movement is to imagine that you went out for the night with your best friend. Your friend consumes so much alcohol that they pasted out. You get left the awesome job of trying to get their drunk arse across the road and into a taxi. Notice how much harder that dead weight is to handle when your friend is totally limp. Notice how much more effect you have to use just to get them into a moveable position ( well I think you catch my drift)
Here is a list of exercises that I’ve compiled, these movements can be performed using this method.
Flat bench press
Incline bench press
Decline bench press
Front barbell Press
Behind neck barbell press
For the purpose of this article I will be using the Behind the neck push start shoulder press movement but instead of using a shoulder press station we will use a power rack with safety bar. For the push start shoulder press movement a barbell and a upright bench is also needed. If your gym has a smith machine with adjustable safety catches, even better from a safer point of view. If not don’t let that put you off doing the push start shoulder press movement in the power rack, like with every movement performed in the gym, if you use good form and common sense you won’t have a problem.
Setting Up The Equipment For the Push Start Shoulder Press
Step 1.. Place the bench in the power rack.
Step 2.. We will need to set the safety bars. For the purpose of the push start shoulder press movement sit on the bench and raise your arms to the level of the back of your head. This is where we will be setting the safety bars for this exercise. Make sure that the safety bars are locked into place.
Step 3...Once we have set up the safety bars and locked them, place the barbell on the safety bars. Before placing any weight on the bar sit in the station and press the barbell behind your head , making sure that you leave enough room between the back of the bench and the frame of the rack for the bar to glide up and down.
Make sure that the bar always touches the frame of the power rack throughout the pressing and lowering of the barbell. By doing this, the frame of the power rack acts as a stabilizer so less thought has to go into balancing the bar.
The start and finish of each push start shoulder press rep is when the barbell is resting in a stationary position on the safety bars. So instead of bouncing the barbell off the safety bars, you need to do let the barbell come to rest on the bars for a whole second so that when you start to perform the second rep you are pushing the bar from a stationary position ( this is the most important part of the exercise. )
Step 4...Now we are about ready to start, but before then we will spend some time warming up the shoulder griddle, chest biceps and triceps
Step 5...Time to put some weight on the bar. Important note….always use collars when performing this and any push start exercise in a power rack. NOW ENJOY!!!
HINT AND TIP EXTRA
As we say variety is the spice of muscle building so why not mix and match the intensity factor….superset high rep push start behind the neck press with wide grip upright rows.
Even better lets step it up a notch, we will include rest pause training so we can get to the magic number of 40 reps (if you get to rep 25 without stopping increase the weight on the next set), then jump straight into the wide grip upright rows. If your not feeling that intense burn you are either super human, or you just not doing it right. Happy training.