The EZ bar underhand press is a variation of the traditional barbell press that involves using an EZ curl bar with an underhand (palms facing up) grip. This exercise primarily targets the muscles of the shoulders, chest, and triceps, but the underhand grip also engages the biceps to a greater extent compared to a standard overhand grip.
How to EZ Bar Underhand Press
1. Set Up:
- Load an appropriate weight onto the EZ curl bar.
- Stand with your feet shoulder-width apart.
- Grip the EZ bar with an underhand grip, hands slightly narrower than shoulder-width apart.
2. Starting Position:
- Hold the bar at shoulder height with your arms fully extended.
- Elbows should be slightly bent to avoid locking out your joints.
- Engage your core to maintain a stable stance.
3. Execution:
- Inhale and lower the bar towards the front of your shoulders, keeping your elbows slightly in front of your body.
- Lower the bar until your elbows are at a 90-degree angle or slightly below.
4. Pressing:
- Exhale and press the bar back up to the starting position, extending your arms fully.
- Keep the movement controlled and avoid using excessive momentum.
5. Repeat:
- Perform the desired number of repetitions.
Safety Precautions:
- Start with a lighter weight to ensure proper form before increasing the load.
- Pay attention to your form to avoid unnecessary stress on your lower back and shoulders.
EZ Bar Underhand Press – Benefits
- The focus of this exercise is the anterior shoulder muscles. Your elbows flare out to your sides on standard overhand-grip barbell and dumbbell shoulder presses, placing more emphasis on the middle deltoid head. With an underhand grip, the elbows travel more in front of the body, calling on more front-deltoid fibers. To maximize muscle growth, you need to work all the muscle fibers in a muscle, and the best way to achieve this is to use a variety of angles and grips.
Note:
The EZ bar underhand press is designed to target the anterior shoulder muscles by incorporating a unique underhand grip. The underhand grip provides a different feel compared to traditional overhand grips, altering the distribution of muscle engagement. The underhand grip also engages the biceps to a greater extent compared to traditional overhand grips.
While underhand pressing is an effective method for shoulder strength, individuals with pre-existing shoulder or neck concerns should exercise caution. As always, perform this exercise with proper form to maximize its effectiveness and minimize the risk of injury. Start with a lighter weight to ensure proper form before increasing the load.
EZ Bar Underhand Press – Muscles Worked
