The shoulder flexion, or shoulder flexion, is a variation of the arm flexion that is recommended to strengthen and define mainly the shoulder muscles. It can also exercise other muscles in the upper torso and improve body balance.
In addition to the shoulder push-up, there are other types of push-ups, such as the arm push-up, Nordic push-up and inclined carp push-up, which have varying levels of difficulty and can be included in different types of training. Discover the main types of push-ups.
Shoulder flexion is a more difficult exercise than arm flexion, and it is important that it is initially done with the guidance of a physical education professional to learn the correct movement to perform it and avoid injuries.
What is it for
Shoulder flexion is indicated for:
- Strengthen and define the shoulder muscles, especially the deltoids;
- Exercise the upper torso and arms;
- Develop balance and stability of the body.
The muscles most used in shoulder flexion are the deltoids, in the shoulders, trapezius, in the neck and upper back, pectoralis major, triceps and muscles on the side of the chest, making it a good exercise alternative especially for shoulder training. Discover the best exercises for shoulder training.
Types of shoulder flexion
The most common types of shoulder flexion are:
1. Shoulder flexion with dumbbells or discs
Also known as front elevation, it is a type of shoulder flexion in which a load is lifted with the arms stretched out in front of the body, exercising the shoulder in isolation. Here’s how to do the front raise.
Although it has this name, it is not considered a variety of the push-up exercise. Understand better what flexion is.
2. Incline carp push-up
The inclined carp push-up is a type of shoulder push-up that is done with the hands resting on an elevation to relieve the weight of the body on the arms. It is an exercise best suited for beginners.
3. Push-up with feet elevated
This type of shoulder flexion is done with the feet resting on an elevation to make the exercise more difficult. When raising your feet, you need to exert greater force with your arms to raise your body.
How to do shoulder flexion
The step-by-step guide to doing shoulder flexion is as follows:
- Standing, place your feet approximately shoulder-width apart;
- Lean your torso forward and bend your knees slightly until you can rest your hands on the floor;
- Walk with your hands forward until your body is in the position of an inverted “V”;
- Keep your entire torso straight and your legs stretched;
- Raise one of your legs straight towards the ceiling;
- Bend your elbows, bringing your head closer to the floor;
- Push the floor to raise the body again;
- Repeat the movement.
During the movement, the back must remain straight, the legs stretched, and the chin must point towards the chest. Furthermore, the foot that is on the floor should only touch it with your toes.
It is recommended that shoulder flexion is initially done with the guidance of a physical educator so that the movement is done correctly, in order to avoid injuries.
