過頭推舉 Overhead Press
肩 Shoulders 新手適合 Beginner OK
研究排名 Research Rankings
肩 Shoulders
#2
增肌 Hypertrophy
複合動作，可使用較大重量，同時訓練前中三角肌。無直接證據但為肩部基礎動作。 Compound movement allowing heavier loads, trains anterior and middle deltoids. No direct evidence but foundational shoulder exercise.
借力風險 Compensation Risk
高 High
下背過度伸展，肩胛上提代償 Excessive lumbar extension, scapular elevation compensation
新手建議 Beginner Tips
需要良好的肩關節活動度和核心穩定 Requires good shoulder mobility and core stability