barbell military press
dumbell shoulder press
bar Dips…i do my dips really deep with a wide stance until my arms are bent at a 90 degree angle and i’ve noticed that this works my shoulders too.
I do 5 sets of 20 reps with the weights using the rest pause technique and in a superset order.
Occasionally i’ll do 5x5 workout to increase strength gains
I do shoulders on push days, which are mondays and thursdays.
So in addition to shoulder activity from incline and flat benching, I hit shoulders with:
Monday: Single arm lateral raise
Thursday: Push Press
Single Arm lateral Raise.
Recently for the main pressing movement I’ve just been doing either the HS BHTN press, smith machine high incline press or seated shoulder pin press. followed by either machine or cable laterals. Just started doing rear delt machine work to.
Going to give smith machine BHTN presses and standing military presses a go here soon.
since I’m still a novice. Should I even be including front delt work since they’re already getting worked from the pressing?
[quote]SteelyD wrote:
[quote]The Mighty Stu wrote:
Even so, I like to do some sort of isolation work before the presses. I still press damn heavy (don’t really care about weights though), but I feel that the delts are pre fatigued, and you get less tricep assistance. [/quote]
Do you try to pre-fatigue the lateral delts or the front delts before presses?
I’ve been experimenting with prefatiguing delts before mil/push presses. On the ‘lighter’ days where I go a little higher rep, I like the pre-fatigue, but the lower rep, higher weight days I think I lose too much and do the isolation work after the heavy sets.
[/quote]
I work a lot on shoulders latley because I am trying to focus on a better V taper. So i do an entire day of shoulders now, when i used to just do a few exercises before or after my back routine. I also experience some impingment in the shoulders so i avoid too much overhead work. So once every 2 weeks i do a superset of military and presses.
superset of 1. military press 4x10 at 225
2. overhead presses 4x10 85 pounds
then on to 3. push press 3x10 at 165 pounds
4. lateral raises 5x10 with 45 pounds
5. bent over flies 4x12 30 pounds
6. upright rows 4x10 at 135 pounds
7. face pulls 4x12 at 95 pounds
8. leaning lateral raises 3-4 sets of 10 at 30 pounds
9. dumbbell shrugs 5x15 at 120 pounds
Lately, been doing the following:
Seated DB Laterals from a dead stop (resting on benches)
Leaning away 1 arm DB Laterals
Bent Laterals (face down on inc bench)
Reverse Grip BB Military presses
Standing Push Presses on a Smith
Combined with my cutting diet, I’ve been noticing a much better ‘line’ between my front delt and chest even when just standing relaxed (actually standing relaxed, not bodybuilding ‘relaxed’ -lol)
S
I hope I’m not asking something that gets asked often and that this is a good place to ask but what kind of ROM is recommended for BHTN presses?
[quote]debraD wrote:
I hope I’m not asking something that gets asked often and that this is a good place to ask but what kind of ROM is recommended for BHTN presses? [/quote]
Whatever is most comfortable for you, I would think… but ear level is probably a good place to start.
[quote]anonym wrote:
[quote]debraD wrote:
I hope I’m not asking something that gets asked often and that this is a good place to ask but what kind of ROM is recommended for BHTN presses? [/quote]
Whatever is most comfortable for you, I would think… but ear level is probably a good place to start.[/quote]
Yeah, most people start encountering ‘issues’ when trying to go all the way down with the bar.
S
[quote]debraD wrote:
I hope I’m not asking something that gets asked often and that this is a good place to ask but what kind of ROM is recommended for BHTN presses? [/quote]
Definitely something important and individual. I never did them because of shoulder discomfort, but I seemed to have conquered that with smarter training and specifically working with shoulder mobility, etc.
I found a good ROM for me. Some people can and do go farther down the neck. For me, that may change over time. I think you just need to find your ‘sweet spot’ ROM.
Thanks! I will experiment.
With my new gym, I have added HS Shoulder Presses. That machine is worth it’s weight in GOLD.
Additionally, I’ve been experimenting with adding a rear delt movement on back day to try to bring those up. I do them first, then continue with back. Cables are your shoulders friends.
I am liking.
[quote]SteelyD wrote:
With my new gym, I have added HS Shoulder Presses. That machine is worth it’s weight in GOLD.
Additionally, I’ve been experimenting with adding a rear delt movement on back day to try to bring those up. I do them first, then continue with back. Cables are your shoulders friends.
I am liking.[/quote]
x 2.
I am a huge fan of the HS shoulder presses and the HS front military press for shoulder development and strength. Since utilizing the HS shoulder press as my main strength movement, strength has skyrocketted on other shoulder pressing movements and I have noticed an increase in size as well. I usually do this on my heavier shoulder day.
The last shoulder workout I did looked like this;
seated db powerclean,
seated military press,
leaning away one handed db side laterals,
btn push presses.
I did rear delts on back day.
having said that I want to try some btn smith presses in the next week,they seem to be getting a good review here.
[quote]ebomb5522 wrote:
I am a huge fan of the HS shoulder presses and the HS front military press for shoulder development and strength. Since utilizing the HS shoulder press as my main strength movement, strength has skyrocketted on other shoulder pressing movements and I have noticed an increase in size as well. I usually do this on my heavier shoulder day. [/quote]
What’s the difference between the HS front military press and the HS shoulder press? The shoulder press has a seat thats reclined, but the motion of the arms follows the same incline. The military press has a seat with a straight back and the motion seems vertical as well. I did notice that the arms on the military press move inward as you press up, but that’s the only real difference I can see.
Am I missing something?
[quote]SteelyD wrote:
[quote]debraD wrote:
I hope I’m not asking something that gets asked often and that this is a good place to ask but what kind of ROM is recommended for BHTN presses? [/quote]
Definitely something important and individual. I never did them because of shoulder discomfort, but I seemed to have conquered that with smarter training and specifically working with shoulder mobility, etc.
I found a good ROM for me. Some people can and do go farther down the neck. For me, that may change over time. I think you just need to find your ‘sweet spot’ ROM.[/quote]
While I was at the gym today, there was a guy doing BHTN presses in the smith machine all the way down; in other words letting the bar rest on his traps in between reps. It seemed he was using a relatively heavy weight as well. That can’t be good for anybody’s shoulders :S
It is based on genetics. Some people can btn a lot and have small chance for injury, some greater, it depends on their shoulder structure. Look at this picture http://www.T-Nation.com/img/photos/06-074-training/image001.png
[quote]liffy wrote:
[quote]SteelyD wrote:
[quote]debraD wrote:
I hope I’m not asking something that gets asked often and that this is a good place to ask but what kind of ROM is recommended for BHTN presses? [/quote]
Definitely something important and individual. I never did them because of shoulder discomfort, but I seemed to have conquered that with smarter training and specifically working with shoulder mobility, etc.
I found a good ROM for me. Some people can and do go farther down the neck. For me, that may change over time. I think you just need to find your ‘sweet spot’ ROM.[/quote]
While I was at the gym today, there was a guy doing BHTN presses in the smith machine all the way down; in other words letting the bar rest on his traps in between reps. It seemed he was using a relatively heavy weight as well. That can’t be good for anybody’s shoulders :S
[/quote]
Try 5 plates BTN
Damn! Maybe this guy’s shoulders could handle it after all.
Those are push jerks. Done behind the neck isn’t so dangerous compared to strict presses because the bar starts moving from the start without force from the shoulders. This very portion of the movement is the most dangerous. Though, there are some videos of Kevin Levrone BTN smith pressing 315 for very easy reps.
