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SHOULDER PRESS

Posted: Thu Oct 20, 2011 2:41 pm
by matthewmccaw
Hey, I haven't posted in a while ( just been browsing the forums ). My progression has stopped with my press and am just looking a bit of advice on how to improve it. I'm thinking what is the antagonist to the deltoids as a group ( not seperately ie. anterior/posterior ) I assume it's the traps therefore do you think a bit of trap work would help? I think my triceps are strong enough.

Thanks, Matthew.

Re: SHOULDER PRESS

Posted: Thu Oct 20, 2011 3:27 pm
by CorlessJohnJ
What do you think you are lacking then? Do over head push pressing focusing on a controlled decent aka the eccentric range of motion.... try to go with a weight you normally couldn't lift with great form push press the hell out of it do what you can I'd aim for 6-8 reps...do that for about three sets each shoulder day alternating beginning or end and see if that adds anything for you....

Re: SHOULDER PRESS

Posted: Thu Oct 20, 2011 4:17 pm
by Jungledoc
The traps, lats and pecs all antagonize the deltoids.

Have you tried changing up your rep/set scheme for the press? What sort of progression have you been using? Linear? If so, it's probably time for some periodization in some form or another.

Re: SHOULDER PRESS

Posted: Thu Oct 20, 2011 8:37 pm
by KenDowns
Well I don't know much but I do know it's important to know how the missed reps happen. Is it that you can't get the bar off your shoulders? Or it sticks somewhere near eye or forehead level, or you lose steam completely near the top and can't lock out? Is it failure to improve reps at low intensity, or to increase weight at high intensity?

I'm really asking not because I can give specific advice on what to do, but if you fill in those details and somebody gives you a good answer, I'll be carefully taking notes...

Re: SHOULDER PRESS

Posted: Thu Oct 20, 2011 9:51 pm
by Stephen Johnson
matthewmccaw wrote:My progression has stopped with my press and am just looking a bit of advice on how to improve it..
Just curious - what other exercises are you doing that involve the anterior delts (bench press, dips,ect). Are you stalled with them, too?

Also, how do your pulling exercise weights compare to your pushing exercises?

Re: SHOULDER PRESS

Posted: Fri Oct 21, 2011 8:12 am
by Christianiron.com
Sometimes just trying different exercises for the same groups can help, or changing rep schemes, grip styles, etc can help. If you always do standing OH press, for example; some behind the neck work or heavy 1arm dumbbell work might help. Training the posterior and mid delts for overall shoulder girdle strength is a good idea,too. Are you using periodization or doing mostly a prescribed rep count all the time? Often just "recycling" down to a lighter weight with higher reps and building back up will put you at a higher # down the road. May require a combo of all above.

Re: SHOULDER PRESS

Posted: Sat Oct 22, 2011 11:18 am
by matthewmccaw
A bit of backround to what I'v been doing, I was doing a 4 day split with linear progression. A while ago I started having shoulder blade pain. I thought it was from lifting with bad form or overdoing it or something like that. So while I was resting I tried to think of away to still train and what seemed to make sense was to start stronglifts that way I could drop weight by half concentrate on form and by the time I got heavy agian I was hoping my shoulder blade would be alright....since that the physio has said that he thinks I'v shermans disease because of the rounding of my thoracic and the dip in my lumber spine which is causing the pain I'v still to get an x-ray..but anyway he said I should keep at the gym as the more muscular my back the better supported it would be. So I,v been carrying on with stronglifts mon, wed and fridays then on saturdays just going to the gym an doing what I felt like basically with some motive tho.
So I'm thinking of maybe making a plan for the saturdays ie. on a week were I do the day which is..deadlift, shoulder press etc twice. I'l work on increasing my bench with delt work, negatives, explosive pressups etc. On the week were I have bench, row etc I'l work on the Saturday increasing my shoulder press with upright rows, shrugs, some delt raises, dumbell shoulder press etc and go for 4x10 rep scheme and push reps out quickly.
My sticking point on shoulder press is off the shoulders and bench off the chest.
Whats your opinions on the Saturday workouts ?
Thanks, Matthew.

Re: SHOULDER PRESS

Posted: Sat Oct 22, 2011 11:37 am
by stuward
Try these.
http://www.youtube.com/watch?v=iDWNVp2Ht0Y" onclick="window.open(this.href);return false;
http://zachdechant.wordpress.com/2009/1 ... -mobility/" onclick="window.open(this.href);return false;

Re: SHOULDER PRESS

Posted: Sat Oct 22, 2011 12:15 pm
by matthewmccaw
stuward wrote:Try these.
http://www.youtube.com/watch?v=iDWNVp2Ht0Y" onclick="window.open(this.href);return false;
http://zachdechant.wordpress.com/2009/1 ... -mobility/" onclick="window.open(this.href);return false;
Cheers Stu although strangely enogh my mobility in my back is above normal! It's just the pain that gets me I need to lie down every now an then and use heat packs.

Re: SHOULDER PRESS

Posted: Sat Oct 22, 2011 12:56 pm
by robertscott
you might find that your posture goes all to hell once you start to fatigue. That'll hold you back a bit.

Make sure when you set up to push you get your abs tight, and squeeze your glutes. That'll get you stiff as a board for when you press. Also, flex your lats, that'll keep your upper back tight.

If you've not been doing that then give it a try. Of course, this advice only applies if you're talking about a standing press...

Re: SHOULDER PRESS

Posted: Sat Oct 22, 2011 2:52 pm
by matthewmccaw
Stephen Johnson wrote:
matthewmccaw wrote:My progression has stopped with my press and am just looking a bit of advice on how to improve it..
Just curious - what other exercises are you doing that involve the anterior delts (bench press, dips,ect). Are you stalled with them, too?

Also, how do your pulling exercise weights compare to your pushing exercises?
I'v stalled with my bench for ages Stephen, off the chest, my pulling exercises are twice as strong as my pushing..although i think a lot of tall people get this.

Re: SHOULDER PRESS

Posted: Sun Oct 23, 2011 9:03 pm
by tyciol
Jungledoc wrote:The traps, lats and pecs all antagonize the deltoids.
I understand why you say lats/pecs since they're adductors and delts are abductors... but the traps help to rotate the scapulae up and help with pressing. I don't see how they could be delt antagonists, they don't even cross the same joints. Trap is pure scapulothoracic, delt is pure glenohumeral.

Re: SHOULDER PRESS

Posted: Sun Oct 23, 2011 10:34 pm
by Stephen Johnson
matthewmccaw wrote:I'v stalled with my bench for ages Stephen, off the chest, my pulling exercises are twice as strong as my pushing..although i think a lot of tall people get this.
That shoots down my theory - I felt that your pulling power was lagging and that was holding up your pressing. Dang! :frown:

I'm tall myself, and my pulling power has always been better than my pressing power, especially horizontally. It must go with the territory.

My only thought is, have you ever done any power training? If you're stuck at the bottom of a press, increasing your initial force might help you move the bar past the sticking point.

You mentioned doing explosive pressups (pushups as we say this side of the pond). You might want to add push presses or speed work with 40-50% of your regular military press. Try to explode up at the start of the lift. It might work, it might not.

Good luck

Re: SHOULDER PRESS

Posted: Mon Oct 24, 2011 5:13 am
by The_dog_mom
I'v stalled with my bench for ages Stephen, off the chest, my pulling exercises are twice as strong as my pushing..although i think a lot of tall people get this.
Short people too.

Re: SHOULDER PRESS

Posted: Mon Oct 24, 2011 7:27 am
by Jungledoc
tyciol wrote:
Jungledoc wrote:The traps, lats and pecs all antagonize the deltoids.
I understand why you say lats/pecs since they're adductors and delts are abductors... but the traps help to rotate the scapulae up and help with pressing. I don't see how they could be delt antagonists, they don't even cross the same joints. Trap is pure scapulothoracic, delt is pure glenohumeral.
You're right.