When it comes to creation of strong, well developed, with less exercises that will match the effectiveness of the upper and pressed newspaper. As they may look similar at first in the first time - both move the basket from their shoulders to excess - their stimulus is different. Press Oveleade focus on controlled muscle and HypertrophyWhile pushing pressure Explosive And the entire body drive.

This article delves into a detailed comparison of their upper and mechanical newspaper, and in the end, which is the highest exercise for the highest hypertrophy.

What is the Overhead newspaper?

Have ExcessivelyAre often called a PRelated to pressing barbell from direct shoulders using directly No speed from the leg. All movement is produced by the upper body, and the lift is usually practiced in a standing position, requires Main Engagement And Scapular control.

Club muscle emphasis:

• Disorder: Primary mover
• Develop deader: Secondary contribution
• triceps brachii
• the top trapezius and Serratus in advance (For scapular stability and rotation)

HyperTrophy Earn:

• High Time under pressureScope transport with maximum scope
• More than Slow separation Of shoulder muscles due to no driving
• Ideal for Overload progressEspecially in the focus program on the hypephone
• Promote UnionStability of reality, and moving too

What is the pressure?

Have Push the news Is a dynamic active movement that starts with the shallow water dipping and drove the hip and knee, the transfer of a lower body in the barbel to help move. While it allows to raise, it Reduce the loneliness of muscle Of the shoulder.

Club muscle emphasis:

• The upper body muscle of the body is similar to the top newspaper
• Important recruitment of QuadsGlutes, and calves During the drive period
• Minor loading loads Assistance of assistance at the same time

Energy and Benefits of Strength:

• Make Department of heavy loadsEnhance the recipient of neurorchuartuartuarar disease
• Develop Rate of the development of strength And Explosive strength
• Useful in Sports training program For the upper body of the body
• Benefit Training that contrary blocks (Eg, pressure pressure + press MED MED button)

Hypertrophy versus Power: Variable Training Variable Varias

Although Push Press allows more external loadsThose loads are absorb part of Unfortunate- food during the start of movement - the result Less effective stimulus per rep Compared to the Overhead press.

That built big shoulders?

For Muscle growth, Excessively Is better because of its long time under pressure and increased job of those who increase the advanced persons throughout the whole movement. Press, while allowing heavy weight, some of the work of work to lower body and shorter the period of shoulder tension.

That says, Pressing press with an incomplicative button for hypertrophy- When used as Raise Follow the osthead click to exceed the neuroromuscular system or when introduced a variety of differences for experienced sender.

Which develops more shoulder power?

When the goal is Maximum optimization and shoulder bomb, Push the news Clearly compete on the outer newspaper. Drive the leg allows weight athletes more often in speed, making it suitable for sports action and Olympics.

Encourage coordination of coordination across kinetic and enhance Rate of the development of strengthWhich is the key in the sports movement, albumping, solving, and jumping down.

Programming for maximum results

For hypertrophy:

• Excessively: 3-5 sets of 6-12 reps
• Focus on pace (2-3 seconds eccentric) and Delader every 4-6 weeks
• Superset to raising or working back for full shoulder participation

For power and strength:

• Push the news: 4-6 sets of 3-5 reps with heavy loads
• Form Lift the tree On the power day of a large body or as part of a Opposite set
• Pair with wall walls or shots maximum success

Mixing Strategy:

• Click Ovehead: 3 sets of 8 reps
• Press the button: 3 sets of 4 reps (harderful, fast-fast intention)
• Intensive exercises: electrical exercises or clicks used in lines

General Technical Error

• Using Lig Light During the top clicking Unwillingly to change it into stress and reduce Deltoid's participation
• Excessive Lumbar expansion Compromise the safety of spine and dissolve the shoulder
• Pressing too much pressed pressure At the start of the hypertrophy starter can make progress on late beauty
• Neglect And the time under the stress in both lift sets of hypertrophic results

Summary

Have Excessively And Push the news Serve the service provides different roles but integrated in the strength training program. For those seek Size and shape of a large shoulder, Excessively Is more effective tools due to mechanical loneliness and stimulus focused on hypertrophy. Contrast, Push the news Is fit for development Bombs strength and body full powerEspecially in an athlete and an advanced transfer.

Both strategic combination with your training period and goal - can be impressive Both muscle mass and performance.

Ether

1. Schoenfeld, BJ (2010). The mechanism of their hypertrophy muscle and their applications against resistance training. Journal of forces forces and research conditions24 (10), 2857-2872.
2. Behm, DG, & SALE, DG (1993). The responsibility train specific speed. Journal of physics used74 (1), 359-368.
3. Saetbakken, ah, et al. (2020). Comparison of strict buttons and pushing on the muscle activation of the shoulder and energy output. Journal of human kinetics73, 183-192.