過頭推舉 Overhead Press
肩 Shoulders 新手適合 Beginner OK
研究排名 Research Rankings
肩 Shoulders
#1
力量 Strength
20週傳統阻力訓練在肩推最大肌力上顯著優於全身電刺激（組別×時間交互作用）。 Over 20 weeks traditional resistance training produced significantly greater shoulder-press strength gains than whole-body EMS.
#3
增肌 Hypertrophy
前三角肌活化最高（33.3% MVIC），中束亦高（27.9%），為前/中三角肌複合主要動作。 Highest anterior-deltoid activation (33.3% MVIC) and high medial activation (27.9%); a compound primary driver for front and side deltoids.
借力風險 Compensation Risk
moderate moderate
腰椎過度後仰借力 Lumbar hyperextension compensation
新手建議 Beginner Tips
收緊核心，避免推舉時過度拱腰 Brace the core to avoid arching the lower back