If you had to choose between the two, which would you choose?
The only other thing im doing right now for pressing strength, is DB bench. Im not currently focusing on strength though, and instead am doing EDT.
Ive heard that push press is the king of shoulder exercises, but dips could be good to work my pec minor, serratus and lower chest.
Any thoughts?
Push press/press works your serratus and traps, if properly executed. You could do an Olympic style press, they are fun too, and you can load them up quite a bit. Norbert Schemansky could do 2X bodyweight 180kg at 90kg. He is a stud though, and maybe you wouldnt be able to lift like that.
Instruction
why can’t you do both?
do both, supplement each other well imo.
if you can only do one I would overhead press. you can google a lot of guys doing pretty sick weight with dips but you’ll be hard pressed to find some legit sick overhead presses
i love these old school coaches lol
and this is some goddamn manly shit right here
rip jesse marunde
more ungodly OH presses
If the only other press you are doing is a flat bench press, I would recommend doing a strict overhead press to help even out your vertical and horizontial press to keep your shoulders strong. Plus, I think you should have a strong overhead press (around your body weight) before making the push press a staple of your program. If you already are there, then doing a push press is fine.
Thanks for the replies guys. I have only room for two pushing exercises in my plan, at the moment. That doesnt mean something else wont be supplemented in shortly though.
I’ll go with the push press or strict press for a while. I have a question about them though. I watched the video instruction by rippetoe, and see how the lockout should be way behind your head, like in a snatch. I dont have the flexibilty to do this. Maybe if i go wide. Should i just lockout out above my head, and work on the flexibility. I do broomstick dislocates, and resistance band dislocates to help with the flexibility.
How about this one?
If your doing push press, and one other movement, would you make it DB bench, or Dips?
[quote]dankid wrote:
If your doing push press, and one other movement, would you make it DB bench, or Dips?
[/quote]
What are your goals? Weighted dips are probably a better exercise then the bench press… we just unfortunately live in a day where “how much do ya bench” is used interchangeably with “how much do ya lift.” I say be a punk and at least for a while do some heavy dips just to be the only one in the weight room not doing any bench pressing.
No specific goals that relate to bench or dips. Im just looking for total body muscular/strength development.
Im one of the few people that dont bench much. Most of my time has been spent deadlifting, Db snatching, and on some rows/pullups for assistance.
I have benched a bit, mainly with DB’s but only flat bench, no incline or decline. I believe my chest/shoulders/tris would benefit a lot from working the different angles.
Ive tried to work dips into my program, but have never gotten good at them. It may be flexibility issues or something similar. I thin though, i was always trying to go too low. I read the shoulder training bible, and how you should stop when your shoulder is just above your elbow. I’ll give this a try.
I love the push press, I can probably push press more then I bench. I would wear a sweater when doing them-if you go heavy- because near end it can come down on chest pretty hard if your tired. You get a good leg workout from it also.
I did my push press workout today. It was EDT format, 3 reps per set, 15:00.
Having not done much of these, i started out light. 95lbs. I focused on not using my legs too much, and locking out while standing straight up with the bar in line with my waist and knees, as seen in the rippetoe videos.
There were minor problems with my wrist, but i think i’ll get used to them. Other than that, i know i can go much heavier, and will go to 105 next time.
This is what i did
Push press 95 lbs. 3 reps
Hang pullup 3 reps
Repeat 10 times. Took me about 12:00
Then i finished with:
Floor db tricep extensions 25’s 3 reps
Standing reverse curls 35 lbs 3 reps
repeat 10 times.
My next upper body workout will be friday, and it will be the same format, but with either dips or db bench. I’ll try to decide by then. Thanks again guys.
Do both on alternate workouts. Or do a different kind of pressing motion altogether. You are overanalysing. Just don`t do a machine press for a long period of time.
Both!
KK, so heres the deal.
I was happy with my workout yesterday, but today ive noticed i have increased shoulder impingment. I cant say that it was caused by the push press, because its something ive had before, but it always seems to get worse after overhead pressing.
I did a lot of research and read the shoulder savers articles, and shoulder training bible. I think one of the most important pieces of advice was that I avoid things that hurt.
So I will be avoiding barbell pushpress, at least temporarily. Im thinking either db incline bench, or single db push press.
I now have some new questions.
I have pretty good development in my anterior deltoids as far as strength and size, but my lateral delts and posterior delts are lacking. I dont want to keep training what is already overdeveloped.
Should i skip the push press all together, and do something like scott presses, or will the db push press help with lateral delt development?
Other than this change, im gonna follow the advise in the articles, and focus on mobility, and balance of strength.
Thanks again guys.
Do BoTH!!
i think what you need to do is focus on rows and shit for a while, get in a lot of mobility work and then train presses later
so for now get your weighted chin #'s up
[quote]dankid wrote:
KK, so heres the deal.
I was happy with my workout yesterday, but today ive noticed i have increased shoulder impingment. I cant say that it was caused by the push press, because its something ive had before, but it always seems to get worse after overhead pressing.
I did a lot of research and read the shoulder savers articles, and shoulder training bible. I think one of the most important pieces of advice was that I avoid things that hurt.
So I will be avoiding barbell pushpress, at least temporarily. Im thinking either db incline bench, or single db push press.
I now have some new questions.
I have pretty good development in my anterior deltoids as far as strength and size, but my lateral delts and posterior delts are lacking. I dont want to keep training what is already overdeveloped.
Should i skip the push press all together, and do something like scott presses, or will the db push press help with lateral delt development?
Other than this change, im gonna follow the advise in the articles, and focus on mobility, and balance of strength.
Thanks again guys.[/quote]
Do face pulls, band pull-aparts or something like that everyday until post. delts are caught up. only 2-3 sets of 5-20 reps. mix it up.
Edit: if it takes more than 3 weeks, take a week or two off of the extra workouts.
^^yep, imo its going to take you 6-12 weeks to get catch up your posterior deltoids and thats specifically working on them hardcore.
if you train ME/DE
train your weighted pullups, do face pulls, band pull aparts, 1 arm rows, bent rows. and dont even worry about training your anterior deltoids too much, imo ignore it for now.
also lower body focus on deadlifts, rack pulls and rdl’s are your friends. These will get you caught up quick as fuck.
worry about being 100% first. right now you’re endangering yourself in the future. Get the impingement taken care of, bring up the posterior chain and when you’re balanced then make sure you keep your training program balanced… hell lean more towards your PChain and you’ll never be disappointed.