The front press targets the middle and anterior deltoids and can be performed with a barbell, dumbbells, or machine. Proper technique involves bracing the abs, keeping the chest lifted, and controlling the movement while activating the deltoid, triceps, and abdominal muscles.
A front press is a weightlifting exercise that is traditionally performed with a barbell. It targets the middle and anterior deltoids, the muscle at the top and front of the shoulder, and involves pressing the weight in front of the face directly overhead. The front press can be performed sitting or standing and can use a barbell, a pair of dumbbells, or a machine for resistance.
Since the deltoid is the muscle whose primary action is to raise the arms overhead, it is used a lot when pushing a weight up against gravity. Triangular in shape, the deltoid has three sections that are activated depending on whether the arms are in front, to the side, or behind the body during a lifting movement. When performing the front press, the arms are placed in front of the body at the beginning of the movement, which requires the action of the anterior or front portion of the deltoids.
As the weight is pressed overhead, the arm begins to rotate externally at the shoulder joint as the elbows are raised above shoulder height, requiring mid-deltoid action. Then, as the elbows straighten to finish the movement, the triceps muscle on the back of the arm is called upon as a secondary mover. The deltoid and triceps muscles are also activated during the lowering phase of the front press, slowing the weight down as you return to the starting position.
It is important to use proper technique when performing the front press. To protect the lower back when pressing up by avoiding hyperextension of the lumbar spine, one should brace the abdominal muscles as if anticipating a punch to the stomach. The chest should remain slightly lifted, and the grip on the bar, which will be slightly wider than shoulder width, should be closed and firm. With palms facing forward, one should take a count or two to push the bar all the way up, straightening the arms but not locking the elbows. It may help to exhale as you press the bar overhead.
Lowering the bar back to the starting position, which is roughly in front of the chin, should take a count or two longer than the lifting phase of the front press. The movement should be controlled on the way down, and the athlete should inhale as they lower the bar. Also, the shoulders should be kept away from the ears with the shoulder blades pulled down in both phases of the movement. When performing this exercise on a machine or with weights, the same guidelines regarding form and technique should apply.
Protect your devices with Threat Protection by NordVPN
