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Getbig Bodybuilding Boards => Training Q&A => Topic started by: SF1900 on May 02, 2015, 07:38:13 PM
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Who here does standing shoulder barbell presses? Are they better than seated? Will they make me have massive, wide shoulders? Cannon ball delts?
At 40 seconds, Pudzianowski does standing shoulder barbell presses. Though, he does them to the back and he uses a lot of leg momentum to get the weight up. Obviously, he is using a lot more weight than me and is doing them for a different purpose. I do them to the front and only use legs when I am trying to force out a few more reps.
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Standing barbell press is my favorite for shoulders some people disagree that the OHP is essential in a good shoulder routine but that's not me I believe any body in good health should include some type if not all types of OHP in their routine for shoulders only reason not to do these r if you have already ruined your shoulders
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Standing barbell press is my favorite for shoulders some people disagree that the OHP is essential in a good shoulder routine but that's not me I believe any body in good health should include some type if not all types of OHP in their routine for shoulders only reason not to do these r if you have already ruined your shoulders
Agreed. Ive read people with rotator cuff injuries dont do overhead presses, but as long as you can, one should always include OHP!
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Standing, yay.
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have done them a few times, but for bb'ing, don't see making them a priority necessary. Great for functional strength however.
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Great exercise, prefer standing but also like the seated without back support version
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Great exercise, prefer standing but also like the seated without back support version
back supported is not that bad actually. Is very strict. I do back supported mainly with DBs though.
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When you get to a decent weight on these they start to be hard work on your lower back, propper meat and potatoes full body movement
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If u have good thoracic mobility yes
If not I'd be careful
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Great exercise, prefer standing but also like the seated without back support version
With back support it's alot stricter movement.
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A big triple YAH!
The gentleman is actually doing jerk presses behind the neck (or behind the neck jerk presses...whatever). A very advanced movement, which a lot of Olympic/strongman lifters include in training. If new to this exercise, would not recommend doing this style. The regular/standard version, when getting the proper form can be vital. It is an exercise that one has to learn to do correctly....like most exercises.
Some have a problem with the PBN because they lower the bar too low behind the back (at the nap of the neck is the usually stop position...not lower...some stop a bit below ear level), use too wide a hand grip for body type (extra wide is not advised) or try using way too much weight without a proper warmup. Light warmups can be very important in this movement. After a while, if having trouble with the lower back (with any form of OHP'ing) than place one foot ahead of the other, with a slight bend at both knees). Should relieve any lower back tension.
The front press is another ultra mass builder for the whole shoulder girdle. Like the PBN, can use the jerk press if wanting to include that. Might suggest pressing the bar (in any style..front/behind) from a PR/cage/supports...etc. Now a lot of guy's can clean 205+ when getting ready for rep'ing out presses, but most BB'ers will be better served if using a rack of some sort.
If your born with a wide to extra wide shoulder structure..than lucky you. If born with regular, to narrow, shoulder structure than working hard on both these shoulder presses can make up for a lot that genetics never gave you. Seen guy having to buy larger size shirts after following a focuses OHP scheme. Seems to add mass at a fairly good rate for most. Presses and jerk presses have been a staple for many large athletes.
There are also Push Presses, with a lesser actual grip and the weight resting mostly on the heel of the palm. Exceptional pressing exercise, which some bencher's also use, from time to time.
Good Luck
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A big triple YAH!
The gentleman is actually doing jerk presses behind the neck (or behind the neck jerk presses...whatever). A very advanced movement, which a lot of Olympic/strongman lifters include in training. If new to this exercise, would not recommend doing this style. The regular/standard version, when getting the proper form can be vital. It is an exercise that one has to learn to do correctly....like most exercises.
Some have a problem with the PBN because they lower the bar too low behind the back (at the nap of the neck is the usually stop position...not lower...some stop a bit below ear level), use too wide a hand grip for body type (extra wide is not advised) or try using way too much weight without a proper warmup. Light warmups can be very important in this movement. After a while, if having trouble with the lower back (with any form of OHP'ing) than place one foot ahead of the other, with a slight bend at both knees). Should relieve any lower back tension.
The front press is another ultra mass builder for the whole shoulder girdle. Like the PBN, can use the jerk press if wanting to include that. Might suggest pressing the bar (in any style..front/behind) from a PR/cage/supports...etc. Now a lot of guy's can clean 205+ when getting ready for rep'ing out presses, but most BB'ers will be better served if using a rack of some sort.
If your born with a wide to extra wide shoulder structure..than lucky you. If born with regular, to narrow, shoulder structure than working hard on both these shoulder presses can make up for a lot that genetics never gave you. Seen guy having to buy larger size shirts after following a focuses OHP scheme. Seems to add mass at a fairly good rate for most. Presses and jerk presses have been a staple for many large athletes.
There are also Push Presses, with a lesser actual grip and the weight resting mostly on the heel of the palm. Exceptional pressing exercise, which some bencher's also use, from time to time.
Good Luck
. So interesting
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With back support it's alot stricter movement.
Yes I agree and believe they are a great variation, just personal preference due to not having a bench that adjusts upright for the first 15 years or so of training. Now when I try the back support I feel I'm leaning too far back and can't drive the bar directly overhead and it feels more of a very steep incline press
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Most of those benches labeled Shoulder Press Benches are actually at a steep incline as Bass Generator suggest. Need a true 180 degree back support bench for OHP's of any kind. This style bench also works very well with most forms of DB pressing. One of more important points is to keep the butt/lower back tight against the board....most tend to slouch after a few reps.
Seem a lot of guy's claim 300+ shoulder press, but are really doing steep angle inclines, with more help from the pec/delt tie-in. Makes a difference with the amount of weight pressed overhead. True shoulder press benches (assuming a 180 degree position) are great for lateral/front raises and even DB curls. Also Lap BB curls, another movement not seen very much anymore.
Shoulder Press Benches are good for an alternate way to OHP from time to time, but to me the Push or Jerk press are tops for adding power & mass in a relative short period of time.
(Personal view only, please do what may be best for you......have always preferred overhead pressing, rather that benching, for power and mass. To that extent, have always preferred
weighted dips over benching any time)
Good Luck.
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Mark Rippetoe addresses shoulder impingement issues concerning the standing barbell press @ 6:30
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My gym has an adjustable seat/rack with a full height back for seated presses, almost always it's leaned back a few holes that makes it more of an incline press. I always move it upright to get the vertical position.
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Standing Dumbbell Press is has become my favorite exercise
Just did them one day when the gym was crowded and couldn't get a bench and now it's the only pressing that I do for shoulders
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Standing Dumbbell Press is has become my favorite exercise
Just did them one day when the gym was crowded and couldn't get a bench and now it's the only pressing that I do for shoulders
You ever try one arm at a time? DB push presses are awesome too.
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So true, DB presses are exceptional.
As Chaos suggest, try them one arm at a time for better focus. Can brace the free hand against something for better support. Also the one arm side press, where the body bends somewhat away from the pressing arm. Can work up to some impressive weight this way. Side presses were a favorite of old time strongmen (as was the one arm bent press...a real strongman movement, almost like a corkscrew movement...guys doing 300+ was not unheard of, mostly done with a regular BB).
If wanting to join a special class of weight men, than try cleaning two DB's from the floor and then pressing/jerking them overhead. Use to having lifting events with this style of lifting.
Had workout with a lifter from Italy, who would clean & press a pair of DB's while on his knees. Also would sit on the floor, legs stretches out ahead of him, and clean & press two DB's that way. If remembering right, got up to a pair of 120's-130's in his workouts. He said it developed much more lower back and upper body strength that normal DB pressing ever would. I believe that.
Good Luck.
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The Standard Military press is still used because it works. Also the clean and press is a great lift. I also like cleaning the bar from waist height and pressing.
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The Standard Military press is still used because it works. Also the clean and press is a great lift. I also like cleaning the bar from waist height and pressing.
Very few do a proper military press, most people use a slight push press.
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Very few do a proper military press, most people use a slight push press.
In my gym, and throughout the nation, I have been known to use a slight push press. But its all good. I still have cannon ball delts.
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The original idea of the military press was for it to be done in a military manner....hence the name.
Heels together, knees locked tight, back ramrod straight and starting the press slow and controlled...... and lowering it the same way. No jerking, knee action..only relying on the shoulder/tricep strength..Believe some of the old Prussia or German military 19th century guide books had the overhead press included in their training text.
Want by the book...than try this style of strict press and let us all know the outcome. May have a value, most everything does to a certain degree.
Good Luck.
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The original idea of the military press was for it to be done in a military manner....hence the name.
Heels together, knees locked tight, back ramrod straight and starting the press slow and controlled...... and lowering it the same way. No jerking, knee action..only relying on the shoulder/tricep strength..Believe some of the old Prussia or German military 19th century guide books had the overhead press included in their training text.
Want by the book...than try this style of strict press and let us all know the outcome. May have a value, most everything does to a certain degree.
Good Luck.
It's much more difficult than a looser form with a little knee movement.
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It's much more difficult than a looser form with a little knee movement.
Do it seated like most bodybuilders its just as strict
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When I do a barbell press over head press the lowest I go is my chin and highest just before lock out keep tension on the shoulders and try to keep it controlled was told a long time ago if I want to have fucked up shoulders then let the bar get below your chin puts outward pressure on rotaters my shoulders never hurt from OHP and are well developed in proportion to rest of my body.
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I do standing BB and DB presses on a regular basis.
They actually feel more natural for me to do them standing than seated.
8)
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When I do a barbell press over head press the lowest I go is my chin and highest just before lock out keep tension on the shoulders and try to keep it controlled was told a long time ago if I want to have fucked up shoulders then let the bar get below your chin puts outward pressure on rotaters my shoulders never hurt from OHP and are well developed in proportion to rest of my body.
Ha, I got a flash back of a guy I knew who used to point his chin unnaturally high, he also had a pointy chin, his range of motion was tiny, he did the exact same thing on inclines..
I agree with you tho, over extending is bad news
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Was a trend for a while that most forms of overhead pressed (front..behind the neck) where done in the middle range only and very quickly. The front press would be from a bit above the top of the head to near the chin area. Seemed to work for them very well. As mentioned, one of the advantages was the TUT (time under tension) factor. Applied to the incline bench, with the middle rep range, also. Don't see too many doing that middle range thing much, but it does have it's advantages. Funny how guy's change exercise styles often, even if something works fairly well with what they were doing. Human nature I guess.
Never heard any suggestions that lowering the bar below the chin had a negative affect on the shoulders themselves Would believe that the over head extending lockout (the strongest part of the press) calls upon the most tension on the joints But anyway, help yourself to whatever you may think works the best for you.
Good Luck.
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I actually tried the standing shoulder press on this machine
(http://fitnessequipmentprofessionals.com/images/stories/virtuemart/product/precordiscoveryplshoulderpress.jpg)
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R u really short? Lol looks like it bottoms out at eye level
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R u really short? Lol looks like it bottoms out at eye level
;D
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R u really short? Lol looks like it bottoms out at eye level
Yes lol.
And the arms on the machine go up actually pretty high. A guy average height (5'10") could still go full extension. Probably not anyone over 6'0". They'd have a problem.
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Shit if it feels good on your delts do it
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Shit if it feels good on your delts do it
Shoulders were definitely sore today.
Next week Ill try them with dumbbells :)
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Ha, I got a flash back of a guy I knew who used to point his chin unnaturally high, he also had a pointy chin, his range of motion was tiny, he did the exact same thing on inclines..
I agree with you tho, over extending is bad news
yes why stress your joints at a point where they are under the most stress and at a vulnerable point open to possible injury especially with heavy weight. Some should get with the times and learn anatomy. Good post from pestosterone.
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Always stop at the chin for strict presses, push presses come down all the way but I tend to arch my back more for those to keep that weight resting on the body, not the shoulders.
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Some guy's tend to have too wide a hand spacing when doing front presses, which can put undo stress on the shoulder and even the elbow joint structure. A close in grip puts the pressing muscles more inline with the actual press it's self, with the anterior delts, triceps and upper pec's (yes the upper pec's are involved in overhead pressing, though a minor degree). Like having the thumbs pretty much lined up with the lateral head of the delts.
Stopping at chin level (momentary pause) can put more TUT on the front/lateral delts, which also puts more TUT on the shoulder joints. Dropping below chin level, with a closer to shoulder grip...never too wide, should not cause any superior tension anymore than stopping at chin level, to the shoulder joints themselves.
Actually overhead pressing can strengthen the tendons and ligament themselves. Some don't realize that when lifting you are not only building more muscle mass but also strengthening those tendons and ligaments around the joints. Which in return encourages more muscle strength. Another reason lockouts and static holds can become important training aids for serious lifters and BB'ers.
Example: I have done dead stop presses off a PR, on past occasions. Set the pins at about shoulder level. The next position of the pins is at eye level. The final pin setting is a little above the top of my head to a couple inches below lockout. Excellent method to not only increase muscle strength but also training the ligaments and tendons that can allow the lifting of more weight over time.
Good Luck.
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Some guy's tend to have too wide a hand spacing when doing front presses, which can put undo stress on the shoulder and even the elbow joint structure. A close in grip puts the pressing muscles more inline with the actual press it's self, with the anterior delts, triceps and upper pec's (yes the upper pec's are involved in overhead pressing, though a minor degree). Like having the thumbs pretty much lined up with the lateral head of the delts.
Stopping at chin level (momentary pause) can put more TUT on the front/lateral delts, which also puts more TUT on the shoulder joints. Dropping below chin level, with a closer to shoulder grip...never too wide, should not cause any superior tension anymore than stopping at chin level, to the shoulder joints themselves.
Actually overhead pressing can strengthen the tendons and ligament themselves. Some don't realize that when lifting you are not only building more muscle mass but also strengthening those tendons and ligaments around the joints. Which in return encourages more muscle strength. Another reason lockouts and static holds can become important training aids for serious lifters and BB'ers.
Example: I have done dead stop presses off a PR, on past occasions. Set the pins at about shoulder level. The next position of the pins is at eye level. The final pin setting is a little above the top of my head to a couple inches below lockout. Excellent method to not only increase muscle strength but also training the ligaments and tendons that can allow the lifting of more weight over time.
Good Luck.
Lol, doing those last week and a guy came over and offered to help me, thought I was stuck. Had to explain the whole concept.
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http://www.ironmanmagazine.com/in-defense-of-the-overhead-press/
http://billstarrr.blogspot.nl/2012/01/press-part1-by-bill-starr.html
http://billstarrr.blogspot.nl/2012/01/press-part2-by-bill-starr.html
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Insightful articles offered by Rammstein. Bill Star(RIP) always gave solid advise, proven by thousands of men over the years. We followed his weight training ideas for football in my high school years, for the most part. Coach/trainers suggested them. Cleans & presses/jerks being one of the keystones of training back then.
I do part ways a little bit on his overhead pressing ideas......just a personal views on my part..not being any expert, always willing to learn different perspective on working out.
Plan to start including overhead rack pressing, following the GVT (10X10's) protocol. Haven't done any serious OHP'ing for a while, so probably will begin with 205 and see what happens. With GVT you are using the same weight for all sets (100 reps total).
Just to note: if guy's spent the same amount of time overhead pressing, rather than the BP, you might see 250 to 300lbs in regular workouts as fairly common. And with much less shoulders problems than the wrecking ball that overuse benching has shown to be for many men.
Good Luck.
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Insightful articles offered by Rammstein. Bill Star(RIP) always gave solid advise, proven by thousands of men over the years. We followed his weight training ideas for football in my high school years, for the most part. Coach/trainers suggested them. Cleans & presses/jerks being one of the keystones of training back then.
I do part ways a little bit on his overhead pressing ideas......just a personal views on my part..not being any expert, always willing to learn different perspective on working out.
Plan to start including overhead rack pressing, following the GVT (10X10's) protocol. Haven't done any serious OHP'ing for a while, so probably will begin with 205 and see what happens. With GVT you are using the same weight for all sets (100 reps total).
Just to note: if guy's spent the same amount of time overhead pressing, rather than the BP, you might see 250 to 300lbs in regular workouts as fairly common. And with much less shoulders problems than the wrecking ball that overuse benching has shown to be for many men.
Good Luck.
Trying to read up on everything I can find from Bill Starr atm. Lots of good advice and ideas.
Regarding GVT I read this recently:
GVT has been around forever, but I loathed 10x10 as much as the next lifter, until my telephone call with Pavel answered the great question of life, the universe, and everything.
The Answer Is...
2-3-5-10
Let's review my recent workout. With two 53-pound kettlebells, clean the bells once and press them overhead two times. Lower to the floor and rest for a few seconds. Clean the bells once again and press them three times overhead. Rest. On the next "set," press them five times, then briefly rest again. Finally, clean the bells and press them 10 times.
That's twenty repetitions, and not a bad workout by itself. I find myself squeezing hard on reps eight, nine and ten, but nothing's too terrible. I put the bells down, rested a while longer, and then started again at two.
If you do 2-3-5-10 for a total of five sets, you'll have done a total of 100 reps, and your shoulders will be finished for a few days. The upside of this training is that there's very little nervous energy or stress going through the system when you train with this method, unlike 10x10 when you need a force of will to drive through a full workout.
I've found this ideal for all pressing workouts. If you can handle ten pull-ups without too much strain, try it with this, too. Rowing for 100 reps seems risky to me, unless you can maintain quality positions and do quality reps. Please don't try this with any weight or exercise that you're not going to control.
https://www.t-nation.com/training/more-new-techniques-youve-never-tried
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I do standing BB and DB presses on a regular basis.
They actually feel more natural for me to do them standing than seated.
I think that standing presses and the deadlift are two of the most natural movements for the human body.
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I might add cleans/high pulls, along with overhead presses and DL's as the more natural movements of the body. When I do any of these I feel I have actually accomplished something in lifting.
Good Luck.
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Love them standing and to the front.
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I might add cleans/high pulls, along with overhead presses and DL's as the more natural movements of the body. When I do any of these I feel I have actually accomplished something in lifting.
Good Luck.
What about the squat?
Man squatted for 1000s of years before chairs and toilets were invented.
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What about the squat?
Man squatted for 1000s of years before chairs and toilets were invented.
;D ;D agree with you there.
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I've been watching a young lad in our gym do strong man type training, ( no homo ),we have a lot of thick bars, he was doing those clean and presses where you bounce the bar off your stomache, starting with an over under grip, bouncing the bar up you body till I gets to pressing range.... They look brutal, my back couldn't take it, I cant imagine the wear n tear doing those regularly would cause
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I've been watching a young lad in our gym do strong man type training, ( no homo ),we have a lot of thick bars, he was doing those clean and presses where you bounce the bar off your stomache, starting with an over under grip, bouncing the bar up you body till I gets to pressing range.... They look brutal, my back couldn't take it, I cant imagine the wear n tear doing those regularly would cause
I think clean and press is a great move. However if i do a Bodybuilding type split i will train and tune in on my delts/traps. The Powerlifters argue the point it trains the whole body and core strength.. i agree too with this to a point. Lifting stupid weights for the sake of lifting a 1 rep max or max strength is asking for trouble however. The idea of lifting "Heavy" with a few exercises is not new but i have never known anyone who built an all round physique with this type of training. "Brawn" sure but not a well balanced physique. My point is Local Hero hit the nail on the head.
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Anyone try the scrape the rack press from John meadows??
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the Cuban press is another interesting move. I personally like to clean the bar from waist height and press(cleans).. along with the Bradford press the cuban press is good. Not exercises to go over board with weight but i like to pre fatigue my shoulders/traps before it with a Tri set of laterals. just how i like it.
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I think clean and press is a great move. However if i do a Bodybuilding type split i will train and tune in on my delts/traps. The Powerlifters argue the point it trains the whole body and core strength.. i agree too with this to a point. Lifting stupid weights for the sake of lifting a 1 rep max or max strength is asking for trouble however. The idea of lifting "Heavy" with a few exercises is not new but i have never known anyone who built an all round physique with this type of training. "Brawn" sure but not a well balanced physique. My point is Local Hero hit the nail on the head.
Cleans canbe quite hard for a bodybuilder type trainer. As your chest, shoulder and upperback gains more mass it is harder and harder to make the barbell rest easily on shoulders. As it should be on regular cleans.
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The Cuban Pres is an movement that many athletes do in training, almost a staple in some of their workouts. From gymnast, baseball, boxers, etc.
There are two version of the CB. One is the Cuban rotation, without the press and the complete version with the press. Don't really have to include the actual press...but if that makes you happy, go for it.
Can use a BB, EZ bar, DB's or bands. Seen a couple of guys use chains, which can be a progressive way of doing them. What ever you choice please start very, very light, because it's really not a lifting exercise in it's self. It hits the smaller, but very important , muscles of the shoulder girdle. Which in return benefits the rotator cuff. Always good insurance to include one for or another as a general warmup. You will get stronger, but do advance the weight with caution.
Check the mirror out to be sure the elbows are always straight out and in line with the shoulder girdle. If the elbows drop, even a bit, you not doing CB's. Also try raising the chest out a bit when doing these.
Good luck
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Cuban press looks like a good warm up for military presses.
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Chaos: Si!
Another movement for increased flexibility before any serious overhead pressing is the Press Behind The Neck (Behind The Neck Press) with a light exercise dowel (wood...plastic) or a light bar.
Wanting to go for the full ROM, from the mid to upper traps to an overhead slight lockout, remembering that this is only a stretch. Going for a higher rep range, most guy's have very tight shoulders/joints which may invite injuries over time. Even benches can gain benefit from these and the Cuban Press .
Regular Presses Behind The Neck can also help to improve the strength when into more serious benching.
Good luck.
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Super setting standing front BB presses with wide grip upright rows is one of my favorite shoulder routines. I often start with some light high-rep rotator cuff work.
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That's also one of my favorite shoulder combo's, SS style, for a good amount of years. Getting your push and pull focus on the 3 heads of the delts. Also have done Behind the neck presses with upright rows.
I have been using an EZ bar for the uprights. Some may have a problem with upright rows because they use too wide a hand gripping and allow the bar to raise out and away from the body (too much stress on the shoulders). Want the bar almost touching the body going up and returning to the starting position.
If you would like to experiment with quad sets for the shoulders, might suggest the following. Good for about a 6 to 8 week scheme. Pure BB'ing with a moderate weight.
1)front raise (BB or DB)
2) front press
3) Lateral raise
4) Upright row
Each exercise one right after another. 2 to 3 cycle with a 90 to 120 second break between each cycle. 8-10 reps each. Should look like there are balloons under the shoulders after the finish.
Could do tri sets,which are also good, but so many guys don't quite understand the correct idea of these.
An advance form of pre-exhaust would be lateral raises, rear raises (bend at a 90 degree angle) and upright rows. Uprights hit the read delts fairly well, so with the lateral rear raises, with uprights you have a good combo.
Always the old standby of lateral raises with presses behind the neck...one of the original concepts of doing pre-exhause in the first place. And lateral raises with upright rows, of course.
Good Luck.
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1)front raise (BB or DB)
2) front press
3) Lateral raise
4) Upright row
So, first an isolation movement and then a compound for the same shoulder head... I should try this pre-exhaustion on my delts.
Thanks for the suggestion :)
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another great way to train Delts or any other muscle group is POF training... positions of Flexion approach. for Deltas...
midrange: overhead pressing
Stretch: Bottom of a one-arm incline lateral raise- arm across the front of the Torso
Contraction: top position of an upright row to nose level -upper arm out to the side and angled slightly upward.
I think in shoulder training itīs not just the exercise but the training approach used. i am a firm believer in finding the "sweet spot" the peak contraction i think Weider called it... also training traps i use a simple superset of Shrugs and close grip upright rows.
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So, first an isolation movement and then a compound for the same shoulder head... I should try this pre-exhaustion on my delts.
Thanks for the suggestion :)
I do push-presses from the front but move the BB back during the movement.
This exercise got a name, don't recall it. Never end/start behind the neck.
No good for you.
And never do these cold. I do them after chest, no need for a delt isolation first this way.
says dr Dutch
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another great way to train Delts or any other muscle group is POF training... positions of Flexion approach. for Deltas...
midrange: overhead pressing
Stretch: Bottom of a one-arm incline lateral raise- arm across the front of the Torso
Contraction: top position of an upright row to nose level -upper arm out to the side and angled slightly upward.
I think in shoulder training itīs not just the exercise but the training approach used. i am a firm believer in finding the "sweet spot" the peak contraction i think Weider called it... also training traps i use a simple superset of Shrugs and close grip upright rows.
Going to get back to that training...
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I do push-presses from the front but move the BB back during the movement.
This exercise got a name, don't recall it. Never end/start behind the neck.
No good for you.
And never do these cold. I do them after chest, no need for a delt isolation first this way.
says dr Dutch
Behind the neck movements (presses & pull downs) cause a conflict in your rotator cuff area. The same goes for upright rows with a small grip.
I think you're referring to the overhead press.
(http://getthisstrength.com/wp-content/uploads/2012/11/Overhead-Press-Form-Stance.jpg)
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Might notice that if one foot was ahead (or behind) the other, or both knees were bent , even slightly, than the dynamic of the overhead press would chance with reduced stress on the lower back and even the shoulder girdle. . If the heels were raised (wearing Olympic style heel raised shoes/boots or using a 2X4, plates), than the path of the bar might be improved, with less stress all the way around.
The Press Behind the neck need not have the bar travel below the upper traps or even much below the upper neck.. Having too much of a wide grip on the bar can also cause a problem with the shoulder girdle. Even front presses might be better served with a shoulder wide grip. Too wide, too much stress on joints.
Same can be said of the upright row. A middle grip seems the best selection for most. A too wide a grip allows more stress on the shoulders. Also keeping the bar close to the body (almost touching) will reduce most problems. When the bar is raised out and away from the body is when extra joint stress may be felt. . The BB upright row is not the same as Hi-pulls, might be some confusion there. Either exercise is an excellent lateral head deltoid movement, along with the traps and even the biceps. Been using a EZ bar for upright, and seems to be working well.
In either movement, OHP's or Upright rows, a proper warmup and stretch should be required by everyone. Shoulder tightness is very common, even in BB'ers. Best way to avoid injuries, in the long run.
Good Luck.
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Behind the neck movements (presses & pull downs) cause a conflict in your rotator cuff area. The same goes for upright rows with a small grip.
I think you're referring to the overhead press.
(http://getthisstrength.com/wp-content/uploads/2012/11/Overhead-Press-Form-Stance.jpg)
this is the movement I mean. Staying upright, don't let it turn into something like an extreme-incline chest press....the push-part is very usefull to get behind the lower sticking point. The rest should be in control all the way........
So not like an olympic weightlifting move....keep the tension on the delts.
It's one of my favourite BB exercises.
But keep it safe, take care of lower lumbar too......
You know your stuff, DP ! 8)
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this is the movement I mean. Staying upright, don't let it turn into something like an extreme-incline chest press....the push-part is very usefull to get behind the lower sticking point. The rest should be in control all the way........
So not like an olympic weightlifting move....keep the tension on the delts.
It's one of my favourite BB exercises.
But keep it safe, take care of lower lumbar too......
You know your stuff, DP ! 8)
Maybe I'm biased, since I never did a serious set of overheads, but my preference to keep the tension on my delts is actually the reason that I don't lock out, esp since I have joint issues already (who hasn't after 20 years of lifting?). However, I will try some overheads next time while holding my torso tight, to find out how they feel.
Well, I know some safety basics, but I realize there's still much to learn when it comes to stability & flexibility training. Lately I'm following powerlifter/trainer Chris Duffin, an interesting guy.
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Maybe I'm biased, since I never did a serious set of overheads, but my preference to keep the tension on my delts is actually the reason that I don't lock out, esp since I have joint issues already (who hasn't after 20 years of lifting?). However, I will try some overheads next time while holding my torso tight, to find out how they feel.
Well, I know some safety basics, but I realize there's still much to learn when it comes to stability & flexibility training. Lately I'm following powerlifter/trainer Chris Duffin, an interesting guy.
Chris Duffy...????? :-X :-X
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Chris Duffy...????? :-X :-X
Well played :D
An interview with Chris. Not just a dumb meat head but an interesting and thoughtful guy.
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Well played :D
An interview with Chris. Not just a dumb meat head but an interesting and thoughtful guy.
Indeed, DP. Listened to a bit, will continue tomorrow.
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Indeed, DP. Listened to a bit, will continue tomorrow.
Sharing is caring!
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Indeed, DP. Listened to a bit, will continue tomorrow.
Good stuff, mr DP. We can support each other, that's better than to break each other down....says Dr Dutch.
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Good stuff, mr DP. We can support each other, that's better than to break each other down....says Dr Dutch.
It's called constructive/progressive feedback :D
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It's called constructive/progressive feedback :D
It is..
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I've been doing the push-press for some time now.
I think is the best delt exercise there is. I also do heavy wide-grip upright rows....great exercise, I never had any problems.
Military plus upright row.....the perfect 2 for shouders.....all it takes is to get to heavy weights. Be patient.
Says Dr Dutch, MD ans MSc