Upright utility bench is a common fitness equipment in the gym. Of course, sitting shoulder pusher also has many advantages.  It can mainly train our shoulders, but it is very important to use sitting shoulder pusher correctly in order to train our shoulders.  What is the method of using the vertical utility bench? Next, let me explain it to you.

Upright utility bench usage method:

1. Warm-up of the whole body and shoulder joints should be carried out in advance before training, and then adjust the counterweights and plugs of the instruments and adjust the weight suitable for their own.

2. Adjust seat height and backrest.

3. Adjust the grip distance of the arm and the neutral position of the wrist to avoid injury and improper methods, resulting in small force on the target muscle.

4. Keep your body in a neutral position, keep your chest out and your stomach in, look ahead with your glasses, keep your forearm vertical to the ground, and try not to overextend your arm when pushing up.  Slightly top shield!

5. The movement trajectory is from bottom up, exhale when exerting force, inhale when restoring.

6.  When restoring, slowly return to the original position, and the counterweight should not make a noise.  Beginners have 8 to 12 pieces in each group, and can make 3 to 4 groups.  Don't forget to stretch the deltoid after training to prevent muscle pain.

Vertical utility bench matters needing attention:

1.    In the process of completing this action, it's best to complete it in a sitting position.  In this way, we can better prevent using force to make our training parts more stressed.  In addition, when pushing the dumbbell to the highest point, the arm should stay straight for a while.  When putting down the dumbbell, if the arm is completely straight, the training effect will be better.

2. In the process of completing this action, it's best to use the stool with back, because in the process of action, we'd better rely on something to support our body, otherwise it may be easy to lose balance. However, even if our back is against the back of the stool, we should keep our back curve normal. In addition, when the arm and elbow are put down, the elbow joint should be as high as the shoulder joint. If the stool is relatively high, you can lean your head against the stool. However, when pushing the cabinet hard during the movement, don't forget the posture of the action and shake your body.

If you are interested, you can contact us.

Email: hosfitness@hosgym.com.Whatsapp:+8613210039830.