I need some assistance on improving my incline and military press. What are the limiting factors to a strong incline press? Rear delts?? I am long limbed (6’5") so all overhead presses are tough.
My back is very strong (8 strict pull ups with 25 pd weight) and I suspect the weakness in my chest is holding up my back development.
I appreciate any feedback!!
“My back is very strong (8 strict pull ups with 25 pd weight)”
OK…
this is very strong… I consider my back weak and can do 8 with 40…
maybe I’m super strong.
the thing about pressing strength for me is ALOT of volume, without going to failure, delts are slow twitch. you also need good stabilizers.
glute, he’s 6’5’', so that’s really not a weak back.
Strong compared to 99.99% of the lifting population, not including you, Spanker!!
But, my back strength is definitely superior to my upper chest and the two are corelated.
And according to his profile, he weighs 230.
I know the ROM on a pull-up for me (I’m 6’5" too) makes me want to weep like a gassy baby.
since when strength is measured in 8RM?
never mind.
anyway, miltary press will rarely be weak due to lat strenght. that is very unlikely.
Well, incline presses and military presses create a very long ROM for you.
What kind of weight are you using for each lift, along with, say flat benches and declines?
I usually use 75-80 pd db’s for incline press for 5x5, with the military it’s about 135 for 5x5. I haven’t done much flat pressing but I can do about 225 for 8 reps max.
I worked with a personal trainer about a year ago and was told that my upper chest was my weak link so I have been focused on incline press from a variety of angles including 1 1/4’s, and pause at the bottom.
what incline are you using? what’s youre sticking point in thr presses?
GS,
I’m using a variety of inclines from high (80 degrees) to a standard incline. My sticking point seems to be about midway through the lift. I keep my elbows back as much as I can too keep the stress on my upper pecs.
well theres your problem, tuck you elbows!
On incline (or any bench) pull your scapulae together and down before lifting the bar, try to lock into this position. high elbows= No-no
Work on lots of sets of low reps. really build up the lats and increase body tension. Flex every muscle possible when doin standing pressing for added stability.
Mike Mahler
I agree with whetu and MM. your form is not optimal, and your volume needs to be upped. also, select a low incline (30-40) and stick with it. bil pearl recommended low incline for strength.
switch exercise every 4 weeks
tell us how it goes
S-man
Deadlifts. Okay just kidding, but form doesn’t sound too optimal as was already pointed out. Heavy weighted dips would undoubtedly help.
Listen to Mike.
From t-mag, issue 18. Question of Strength with Charles Poliquin
The problem probably comes from your elbow position when you did the routine. Did you remember to keep them back? You may think you keep them back, but it’s fairly common for many strength trainees to subconsciously let the elbows move forward. And, if you let your elbows drop forward, you’re shifting a great deal of the overload away from the clavicular pectoralis and onto the inferior fibers of the serratus anterior and the anterior deltoids.
Change your technique and your upper pecs will grow faster than Monica can get on her knees and sing a song on the Presidential cordless mike. No static with the teeth, please!!!
I don’t think that’s issue 18.
Of course CP has a point, but I personally find that I hurt my shoulders if I let my shoulders drift too far back when incline pressing, causing them to “click”. Same thing with too wide a grip.
Bill Starr recommends changing the angle of the incline every time you train to avoid going stale.
I also find that heavy dips improve my overhead strength. My military went from 200 to 231 pounds and my side press went from 88 to 115 pounds without any overhead pressing because of a triceps injury. In the intervening period my training (for pecs, delts and tris) consisted mainly of heavy dips and benches.
That is off course “if I let my elbows drift to far back”…
How about some discussion.
Would typical powerlifting philosophies geared towards improving the bench also improve the military press? My concern would be shoulder health, but I don’t have a damn thing to back that up.