An overhead lift or hand press is nothing more than an exercise device that can be found in both traditional and outdoor gyms. However, depending on the location, the
This device primarily engages the muscles of the back, neck and shoulders. Regular exercise on the hand press strengthens the back and promotes straight posture stabilization. As a result, they are recommended for people who suffer from various spinal ailments. Strengthened back muscles significantly relieve pressure on the spine, and can therefore reduce pain that occurs in this area. This is especially important, since a sedentary lifestyle is now prevalent in both children and adults. In addition, training with an overhead lift increases arm strength, helps develop muscle mass, builds and sculpts the chest, and improves cardiorespiratory fitness.
One should not forget the additional benefits of exercising at an outdoor gym. Among them are:
- Hardening the body,
- Oxygenation, which improves concentration, among other things,
- An extra dose of vitamin D, which is largely responsible for immunity.
How to use the overhead lift?
Sit comfortably on the seat with your back to the machine, pull your shoulder blades together and straighten your back. Then grab the bars located on top with both hands. Your grip should be firm as well as stable. Now pull the bars towards you, hold like this for 3 to 5 seconds and slowly return to the starting position. Try to make sure that your strength is not concentrated only in your arms, but also distributed to your back and chest.
Although this exercise seems trivial, don’t be fooled. It takes practice to pull the bar towards you without any problems. However, don’t train at all costs if you are a beginner or feel that it is too difficult for you for now. The first time, 3-4 repetitions will be completely sufficient. When you expand your training slowly but regularly, you are sure to see satisfactory results without risking injury.