Hey Coach,
im currently on a fullbody routine 2-3 times a week. I want to have it pretty minimalistic. I do snatch grip high pulls at the beginning of my workout. Later i would hit some flat or incline bench presses. Do you think for overall shoulder developement(especially medial head) an overhead pressing movement should be included after benching?
Thank you very much !
[quote]BRG-G wrote:
Hey Coach,
im currently on a fullbody routine 2-3 times a week. I want to have it pretty minimalistic. I do snatch grip high pulls at the beginning of my workout. Later i would hit some flat or incline bench presses. Do you think for overall shoulder developement(especially medial head) an overhead pressing movement should be included after benching?
Thank you very much ![/quote]
Yes. But if you want to hit the lateral portion of the deltoid (the “medial” delt doesn’t actually exist even though it’s often used) it’s not enough to do an overhead press. If you simply press up in a straight line up you will only hit the front deltoid. You must:
Press straight until the bar reaches the forehead
Press in a backward arc once it passes the forehead
So that the bar ends up being behind the ear line.
Here’s what it looks like… first two reps Hugo is separating both phases and the third rep is what an actual rep looks like:
Another key element is elbows action… when you press in a backward arc, the elbows should rotate back… this should give the lateral and posterior head of the deltoids, as well as the traps a peak contraction. It looks like this (focus on the elbows):
Plus, I normally recommend doing the overhead press BEFORE the flat/incline bench. At first you will bench press, but you will adapt and actually end up benching more because of a better shoulder stability when you move on to the bench.
Those technique tips are great, I tried them today and felt quite a lot more in the lateral delts. Thanks CT.
I find if i concentrate on my lats when i overhead press the lateral parts of my shoulder get hit. The bar usually ends up over my head much quicker and the rep feels more powerful as well. My right shoulder has some nerve damage and is kind of messed up and for some reason when I’m using the lateral part of it, i can DEFINITELY feel it. It hurts but a good hurt.
That’s great, thank you !
Have 2 questions :
-what do you recommand about hands position ? Shoulder width, more, less ?
-and where do you lower the bar ? Chin, collar, clavicle ?
Thank you,
Mat’
I have found that when doing standing overhead press with the aforementioned technique, it much less hurts my lower back.
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