I have a form question here…
When doing these, do you lock your arms out on them, or just get them past the top of your head and back down?
I was doing these today as a finisher (normally I start with these), and found there was no way I could get the weight up past my head to lock my arms out. It then got me thinking that perhaps I’m not doing these right and I admit I’m fairly new to this exercise…
You are suppose to lock them out each rep.
curious, what else does your shoulder routine include?
I think locking out is a disputed topic some say its bad some don’t etc. But I do know is if keep it short of locking out u put more stress on the delt then when you go into lockout
Ya, I lockout each rep fully and then lower down under control.
[quote]Deorum wrote:
curious, what else does your shoulder routine include?[/quote]
It varies depending how I’m feeling walking into the gym… That usually determines the number of sets I’m going to do, exercises, etc.
Today was:
Standing DB (palms in) presses 3 x 10
BB high pulls 3 x 8
Behind neck presses 3 x 6
Push presses 3 x 5
Leaning lateral raises 4 x 15
DB Lumberjack presses 2 x 8
Heavy BB Shrugs 3 x max (final set I grabbed some DB’s and supersetted them in)
I was initially going to do 3 sets on the leaning lat raises, but I was feeling it really good this time, so I went for another set. I also wasn’t supposed to do shrugs, but I felt I had a lot left in me so I banged these out as well…
I’ve always started my routines with my heavy pressing movements first when I have the most energy. Today was an exception due to a “promo” on at the gym that had the place packed today. I was using half the weight I normally do and just couldn’t fully lock out, which then got me thinking about how to properly execute them and if I was doing them correctly all along…
Thanks for the replies…
In the past I’ve always locked out, but thought of this exercise as more of a standing overhead press… Today just got me wondering if I had been doing them right all along, as I just was not able to lock out whatsoever…
So let me get this straight…
Your shoulder routine consist of 6 exercises (i did not include shrugs)… Out of those 6, 4 target your anterior delts ?
Is there a reason you’re not working the entire shoulder complex evenly ?
how much are you standing dumbell pressing?
Well, you shouldn’t lock out if you want to keep constant tension if training mostly for size.
Even if you’re training for strength, I wouldn’t lockout, because you get as much benefit when you go one inch short of lockout and it doesn’t stress ur elbow.
I wish I woudn’t lockout but most of the time I just forget. Going one inch short of lockout would be theoretical best.
I would say that locking out is optional but the weight shouldn’t be heavier than that you COULD lock it out if you wanted to. That’s my opinion, take it for whatever it’s worth.
[quote]angus_beef wrote:
So let me get this straight…
Your shoulder routine consist of 6 exercises (i did not include shrugs)… Out of those 6, 4 target your anterior delts ?
Is there a reason you’re not working the entire shoulder complex evenly ?[/quote]
Not really… If anything, I was hoping to isolate more of the lateral head…
I do add in reverse pec deck flyes every other workout, but that’s about it for the posterior head.
[quote]HolyMacaroni wrote:
how much are you standing dumbell pressing?[/quote]
I believe it was 50lbs today, but I don’t have my log infront of me to confirm…
Why? Just curious, or?
The gym I normally work out at during lunch is at my work and it’s extremely limited on equipment, so I have to make do and make shift things to work. The dumbbells go up to 65lbs only in that gym…
Smallfry jus curious how can you go super heavy when ur doing a Standing DB press?
50lbs on an alternating DB press I don’t think is heavy. I’d consider 75lbs and up heavy on a alternating DB press… If anything I’d consider it average, or the light side of average…
I think doing both is best; The method i favor most is the 1 1/2 half, where first you press to where the bar clears your head by a few inches then on each consecutive rep u lock out. The lock out is kind of tricky on overhead press but you have to kind a let it end up a bit behind the head.
I have heard some call it “looking through the window”, the analogy represents your arms being the window that your head looks through. Anatomically, the wrist end up being right over the scapula. I posted a pic that i think is a great example of a good lock-out, but remember If your not used to it, you need to build the range of motion and flexibility with a good amount of mobility warming up. Hope this helps
Push presses are a power movement, they’re not done for TUT. Whether you lock out or not depends on how well you understand the movement and whether you’re tricep dominant or not, etc etc etc.
Unless you’re going seriously high-rep with decent weight, go ahead and lock out but I’d use elbow wraps.
[quote]Smallfry69 wrote:
I have a form question here…
When doing these, do you lock your arms out on them, or just get them past the top of your head and back down?
I was doing these today as a finisher (normally I start with these), and found there was no way I could get the weight up past my head to lock my arms out. It then got me thinking that perhaps I’m not doing these right and I admit I’m fairly new to this exercise…
[/quote]
For any movement, after a few years of training properly, a lifter SHOULD be able to answer the question for himself, assuming he knows what he’s doing. The injury potential of locking out is a different matter, but thats not what the OP wants addressed.
As far as muscular development is concerned, those who need the answer from others, just haven’t been in there long enough…and usually aren’t handling enough weight in said movements to make a significant difference one way or the other.
So to the OP, do whatever gets you to handling the 100-110 pound dumbbells for reps in a shoulder press (seated or standing, your choice) a few years from now.
[quote]optheta wrote:
I think locking out is a disputed topic some say its bad some don’t etc. But I do know is if keep it short of locking out u put more stress on the delt then when you go into lockout[/quote]
I prefer to stop several inches short of locking out and lower under (reasonable) control. I find that it helps me when it comes to adding more weight to that particular movement.
Then again, I don’t bring the DB’s down all the way on shoulder presses, and have full ROM on the HS press, so I’m sure it balances itself out at the end of the day.
Play around with it and see what works best for you.
[quote]optheta wrote:
Smallfry jus curious how can you go super heavy when ur doing a Standing DB press? [/quote]
It’s actually not a bad exercise, but I doubt he’ll ever get very good at it with the sheer amount of exercises he’s doing…
Smallfry, read some of the member threads mentioned in the “best of T-Nation” sticky… You’re not doing yourself any favors with that kind of shoulder routine, neither strength, size nor health -wise.