question on my routine

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, jethrof, stuward, parth

Post Reply
tennis828
Rookie
Rookie
Posts: 32
Joined: Wed Aug 01, 2007 11:51 pm

question on my routine

Post by tennis828 » Fri Oct 19, 2007 4:34 pm

I have worked out on and off for a while. Recently, I started actually getting in the gym more often. Right now, for upper body, i do:

bench press
underhand chin ups
standing shoulder press
seated rows

and occasionally, maybe a bicep and a tricep exercise.

My question is...will i be overtraining my anterior deltoids? Right now, I do want shoulder work because I play a lot of tennis but since I'm just re starting after a little while, I'm trying to stick to a more upper/lower split, and don't want to do too many isolation exercises.

Or should i throw in lateral raises or reverse flys to help balance that out?

All help is appreciated. Thanks!


User avatar
stuward
moderator
moderator
Posts: 6650
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Fri Oct 19, 2007 4:53 pm

The issue is not so much over training as being unbalanced.

Try seated rows to the face (seated face pulls). It's sort of like this http://www.exrx.net/WeightExercises/Del ... ltRow.html
Except that you use a rope handle so you get greater range of motion. This article talks about it. http://www.t-nation.com/readTopic.do?id=1426252
It has lots of other ways to help balance your shoulders.

Stu

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Fri Oct 19, 2007 5:38 pm

I like doing barbell rows at a 45-degree angle. These are a great all around back, trap and rear delt exercise. Meanwhile, if you think your rear delts are a weak point you can supplement these with some type of rear delt row like Wide-grip Cable Rows to the chest or Lever Incline Rows.

tennis828
Rookie
Rookie
Posts: 32
Joined: Wed Aug 01, 2007 11:51 pm

Post by tennis828 » Sun Oct 21, 2007 11:47 am

So, are the seated rows(straight-back) and the underhand chin ups not enough for my posterior deltoid to balance out the work that my anterior deltoid is doing during the bench/shoulder presses?

User avatar
Ironman
Site Admin
Site Admin
Posts: 3992
Joined: Tue Jun 06, 2006 11:40 am

Post by Ironman » Sun Oct 21, 2007 12:51 pm

Do some rear delt rows if you're worried about it.


User avatar
stuward
moderator
moderator
Posts: 6650
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Sun Oct 21, 2007 2:59 pm

You need to do some rows with your elbows out. If you do your seated rows that way, fine, but chin ups and low rows will not do it.

tennis828
Rookie
Rookie
Posts: 32
Joined: Wed Aug 01, 2007 11:51 pm

Post by tennis828 » Sun Oct 21, 2007 7:03 pm

Alright, thanks!

So back is covered. Do I need to add another chest movement or is bench press enough for chest?

User avatar
Ironman
Site Admin
Site Admin
Posts: 3992
Joined: Tue Jun 06, 2006 11:40 am

Post by Ironman » Sun Oct 21, 2007 11:26 pm

You need inclines.

tennis828
Rookie
Rookie
Posts: 32
Joined: Wed Aug 01, 2007 11:51 pm

Post by tennis828 » Mon Oct 22, 2007 6:05 pm

If I'm choosing two chest exercises, would you guys recommend bench press/dips or bench press/inclines? Or should I try to include all three in my routine?

ironmaiden708
moderator
moderator
Posts: 1115
Joined: Mon Sep 24, 2007 11:27 am
Location: Kibbutz Ketura

Post by ironmaiden708 » Mon Oct 22, 2007 6:21 pm

I'd try and add dumbell flyes into your chest routine as well.

pdellorto
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 5252
Joined: Mon May 28, 2007 8:43 am
Location: New Jersey
Contact:

Post by pdellorto » Mon Oct 22, 2007 6:44 pm

If those three were my choices, I'd go with dips and incline bench press rather than either of your suggested pairs. That way you get the benefits of dips (which are done on a decline relative to a bench press, just inverted), and the benefits of inclines (incline pressing). If you had to choose one, either would be fine although I think dips would be the better overall choice because of the need to self-stabilize. Doing two, add in inclines.

That's my opinion anyway. Ironman would probably know better, he does more incline pressing than I do.

User avatar
Ironman
Site Admin
Site Admin
Posts: 3992
Joined: Tue Jun 06, 2006 11:40 am

Post by Ironman » Mon Oct 22, 2007 11:46 pm

Either way, chest dips or bench press. Then do inclines with it.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Tue Oct 23, 2007 6:06 am

I like doing bench presses with a standard grip followed by inclines with a shoulder-width grip.


Post Reply