Frontal elevation at the barbell on bench is an exercise which requests the shoulders with mainly the anterior deltoid. And to a lesser extent the upper trapezius as well as the biceps and forearms.
Contrary to the exercise of the frontal elevations with the upright bar, this variant bust on bench makes it possible to make intervene only the pectoral muscles. (upper portion) to the detriment of the anterior deltoid. You thus target the deltoids.
How do you do the exercise?
Lay your torso against a bench inclined about 30 to 45 degrees with your feet on the floor, hands in pronation on the bar then raise your arms up over your head, arms in line with your body.
The arms are almost straight during the whole movement even if it is possible to slightly bend the elbows to be able to take more weight.
CAUTION: Perform the lifting movement without momentum even though leaning on a bench will limit back injuries.
Tips
- In order not to put too much strain on the trapezius, try not to shrug your shoulders during the movement.
- Do not use the momentum and slow down the descent of the bar to maximize the effectiveness of the exercise.
Variations
- The front raise can be performed at the standing bar. This requires a cladding more important not to injure the back. On the other hand, other muscles will be used in this case.
- The exercise can also be done with an Ez bar for a better wrist comfort or in supine grip which will target more the biceps.
- You can also use dumbbells instead of the barbell, which also allow you to change the grip and use a neutral grip.
- Finally, you can do it with a round standing disc.
Find this exercise in the following program:
Supplementary article :
