How To: Standing Straight-Bar Military / Overhead PressYouTube↗  IA↗(long shot)
Howto & Style  5.7M views 34.2K likes 1.3K dislikes   18 Feb 2012
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on Nation? I'm gonna demonstrate for you how to do a standing
¿Qué está pasando en la Nación? Voy a demostrarte cómo hacer una parada.
straight bar military press now this exercise is really going to focus on the anterior and medial deltoid
barra recta, prensa militar, ahora este ejercicio realmente se centrará en el deltoides anterior y medial
before I get started
antes de empezar
I want to go over a couple quick things with you guys, when you do this exercise
Quiero repasar un par de cosas rápidas con ustedes, cuando hagan este ejercicio.
you want to make sure you're keeping your wrist
quieres asegurarte de que estás manteniendo tu muñeca
above your elbow and that means two different things the first things it means is you're not going to be
por encima de tu codo y eso significa dos cosas diferentes, lo primero que significa es que no vas a estar
holding the bar like this
sosteniendo la barra como esta
you're going to be holding it like that, okay?
Lo vas a sostener así, ¿vale?
And the second thing it means is your wrist, your elbows don't have to be back here
Y la segunda cosa que significa es tu muñeca, tus codos no tienen que volver aquí
it's going to be right here. So keep your wrist over your elbow maintain a 90 degree angle
Va a estar aquí. Así que mantenga su muñeca sobre su codo, mantenga un ángulo de 90 grados
Now
Ahora
when you grab the bar, before I get started too, if you had any type of shoulder injury
cuando agarras la barra, antes de que empiece también, si tuviste algún tipo de lesión en el hombro
consult a physician or get your shoulders checked up before you do any type of military
Consulte a un médico o revise sus hombros antes de hacer cualquier tipo de servicio militar.
press because you can hurt the area. If you're ready to go let's get started, so then grab the bar, okay
Presiona porque puedes herir el área. Si estás listo para comenzar, empecemos, entonces toma la barra, está bien
you can have someone help you and spot you and the
Puedes tener a alguien que te ayude y te vea a ti y al
way you want to get the bar up you can do it a couple different ways
La forma en que desea obtener la barra puede hacerlo de dos maneras diferentes
Okay
Bueno
you can even pick it up off a rack if you have a squat rack you want to pick it up off the rack
incluso puede levantarlo de un bastidor si tiene un bastidor en cuclillas que quiere levantarlo del bastidor
right here that's fine, too. What you're going to do
Aquí también está bien. Que vas a hacer
is get your wrist above your elbows, okay? Don't let your shoulders
es poner tu muñeca por encima de tus codos, ¿de acuerdo? No dejes tus hombros
come forward like this, keep them back nice and tight keep your core nice
avancen así, manténganlos bien cerrados y firmes, mantengan su núcleo agradable
and tight keep your feet about shoulder length apart, keep your heels down as you do the exercise
y apretado, mantenga los pies a la altura de los hombros separados, mantenga los talones hacia abajo mientras hace el ejercicio
sit up your heels and what you're going to do is push straight up
siéntate y haz lo que vas a hacer es empujar hacia arriba
and when you get to the top you don't want to stop right here. You want to go for the total mobility, okay?
y cuando llegas a la cima no quieres detenerte aquí. Quieres ir por la movilidad total, ¿vale?
You want to get the full range of motion so press all the way up at the top if you just stop here
Desea obtener el rango completo de movimiento, así que presione hasta arriba en la parte superior si se detiene aquí
it's going to, overtime can get the muscle tight
lo va a hacer, las horas extras pueden apretar el músculo
and you won't have your full range of motion. So go all the way to the top like this
y no tendrás toda tu amplitud de movimiento. Así que ve todo el camino hasta la cima como esta
come back down
Vuelve abajo
and you're going to stop about Collarbone to chin level
y vas a parar sobre la clavícula al nivel de la barbilla
okay? Keeping your elbows under your wrists, push straight up
¿bueno? Manteniendo los codos debajo de las muñecas, empuje hacia arriba
all the way to the top
todo el camino hasta la parte superior
come back down, breathe out on the way up
volver abajo, espirar en el camino hacia arriba
just like this full range of motion all the way up
Al igual que este rango completo de movimiento todo el camino hasta
one more, full range of motion
Uno más, rango de movimiento completo.
and that's how you do a standing straight bar military press.
Y así es como haces una barra recta de prensa militar.
Hope you guys enjoyed this demonstration video and as always
Espero que hayan disfrutado este video de demostración y como siempre.
More good stuff coming soon.
Más cosas buenas que vienen pronto.
See you guys
Los veo amigos
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