Shoulder press i HATE it.
01-06-2009 06:29 AM
Shoulder press i HATE it.
I hate the shoulder press seated/standing/dumbbells any type. i feel like my shoulder tendons are hanging on by a thread. the cartilage grinds i never enjoyed the lift. is the shoulder press an indispensable part of my routine or can i cut it out? i honestly think my front delts get enough stimulation from various benching angles dips and close grip bp.
01-06-2009 06:57 AM
NutraPlanet NinjaMonkey Rep
It's a personal thing and it sounds like you've got bad shoulders. I wouldn't ignore them totally though. Look into rotator cuff exercises to strengthen you shoulder.
01-06-2009 08:52 AM
I agree with Steve, you should try utilizing things like Face Pulls, Y's + T's, Front plate raises, scapular retractions, and strict dumbbell cleans. Once you start using these exercises you will build up a lot of the stabilizing muscles in and around your shoulders. Also you should be doing them in a high rep, lower intensity fashion ie 5 sets of 15-20. You may also want to back off of full range benching for a while and replace it with something like a 1 board press or use a piece of foam or rolled up fabric on your chest to dampon the transition from eccentric to concentric. Finally if you do decide you want to do an overhead press, try using dumbbells with a neutral grip.
01-06-2009 08:57 AM
Good advice on the neutral grip. I would also recommend that you do not go past the ear on decent.
01-06-2009 10:47 AM
I've had my fair share of shoulder issues in the past, i've lost count on numbers it's dislocated. And shoulder press along with many other shoulder strengthening excercises saved me a lot of pain and more trouble with my shoulders.
Maybe you should check up on them, frontal delts, back, and both inner and outter movements would probably help you out a lot on more excercises even, like your benches and stuff. A bum/weak shoulder will take a lot out of what you can bench for instance.
01-06-2009 10:49 AM
I agree with pmiller383. Cuban rotations help me immensely. I like to use dumbells and go real slow 10-15 reps. I do 2 sets to warmup and 3 sets in between my shoulder/bench sets. Protractions/retractions also help me.
01-06-2009 11:07 PM
I was just reading this post because I am not sure if I should be going as heavy as I am capable of on shoulder press considering that it is a relatively small muscle group. What I am thinking about doing instead of shoulder press is four sets of two minute drills while doing a hand stand with my feet touching a wall. Has anyone ever heard of two minute drills they are supposedly something that navy seals do at least that is what the perfect push up said that is where I got the chart for them. Since I can do between 10 and 15 hand stand push ups. Each set of 2 minute drills I will complete or try to compete 20 reps then rest. First 8 then 6 then 6 again in under two minutes.
01-07-2009 04:34 AM
You can do a few different types of front raises and lateral raises, and focus on doing them slow, particularly when letting the weight back down.
these work for me and are a good excersize, Overhead shoulder press is actually not a great movement for your body, you are moving the joints in an unnatural movement that puts a lot of strain on them. However, there is no question that the overhead press is the most effective excersize that we can use to build impressive shoulders.
I have a "clonk" in my right shoulder every time i lower the weight. i think most people hear stuff too when they make that movement.
I do overhead pressing first, then finish out with sets of lateral raises. they are a good isolation excersize but not as good for overall shoulder mass building.
You can omit overheads and replace with front and laterals but you are going to have to do a lot of hard work with the raises if you want to have good results.
01-07-2009 07:31 AM
I've had minor shoulder problems from weighted pullups, weighted dips, and heavy bench press. Learning from other people's mistakes before I make a giant one of my own I've reworked my routines and now I use the following with great results:
[ame="http://www.youtube.com/watch?v=k_NlwXBs37E"]YouTube - DieselCrew.com - Shoulder Rehab - Muscle Snatch[/ame]
I found out about the Corner Press in this article:
Corner Press Video:
[ame="http://www.youtube.com/watch?v=SAZznJQDZ-w"]YouTube - Corner Barbell Press/Lumberjack Press - 25 lbs[/ame]
Here's a link to all the dieselcrew shoulder rehab work on youtube:
01-07-2009 06:13 PM
I have a question for you...Are you doing Dumbell Lateral Raises as a part of your routine? If you are and are like ALOT of people out there you are doing them in the Coronal Plane of Motion, which would be in a line sliced right through the middle of your body sideways. Problem is they need to be done in the scapular plane, about 20-30 degrees out in front. Doing them with your arms back so you think you are hitting mid delts more is actually making your supraspinatis tendon rub the acromiun process. BAD! What's this have to do with overhead pressing? well...it can cause a pretty bad ass shoulder impingement as well as rotator cuff issues.
I'd do rotator cuff strengthening and avoid pressing anything overhead for a little while. When you go back to it...stick with overhead dumbells, going to allow for a more natural ROM for you specifically.
01-07-2009 11:29 PM
i had shoulder problems from HS as the coaches or anyone else said anything about going all the way down to your traps on behind the head presses was very bad for the shoulders. it took me my 2nd year in college for my shoulder to stop hurting on presses and heal up. If DB's dont work for you, and neither do standing military presses, try presses on the smith machine. I do front and behind head sets( stop at top of hole in back of head for behind neck presses) and I haven't had any pain since. Also smith machine presses hit my delts alot harder than DB's ever did. Lower weight and higher reps(12-15) have added significant mass along with the added front and side laterals. Also you could try throwing in Arnold presses as well. Good luck bro.
01-07-2009 11:44 PM
Just curious, but have you talked to a physical therapist about it?
01-08-2009 03:53 AM
thanks for all the replies. helped a lot. that corner press looks really interesting gotta try that out. im going to try to do more rotator strengthening type exercises. machines also caught my attention. always strayed away from them but will utilize them on my next shoulder workout. thanks for all the tips. doing shoulders this friday. will update. peace to all.
01-08-2009 08:08 PM
I haven't been able to do shoulder press ever since I broke my back 3 years ago. I can't do anything that has weight pushing directly down on my spine. I've been able to get great growth on my shoulders though. My routine consists of upright rows, front DB raises, DB lateral raises, rear delt work. They also get hit on chest day with incline bench.
01-14-2009 05:25 PM
started doing shoulder presses on the hammer strength. feels really smooth with no strain on the joint. going to stick with that for a while. changed my bench form a bit also to powerlifter form with the elbows tucked in and bar going to the belly feels much better on my shoulders.
01-14-2009 05:49 PM
Though I put overhead presses in the same class as squats and deadlifts - all things manly, I wouldn't say they are necessary, especially if you have some shoulder problems. How do isolation lifts feel?
01-14-2009 07:02 PM
yeah if it hurts, dont continue doing it.listen to your body and all these guys are correct try other routines. and yes the hammer strengths might be good for you. just kinda test things out and see what works best for you! Goodluck!
01-14-2009 10:23 PM
Thats what I was going to say. The isolation definately helps. Come to think of it, the only free shoulder presses I do are arnolds, and occasionally standing. Otherwise, I use the smith or the hammer, its always worked for me, and my shoulders are one of the pinnacles of my physique. Well defined with delts the size of softballs.
Originally Posted by repmks
01-20-2009 10:30 AM
i just dont feel isolations build the mass in the front delt and triceps like a pressing movement. i deff do them though. front raises laterals and bent over reverse flies.
Originally Posted by ShakesAllDay
01-20-2009 11:31 AM
everyone is different,.. .just gotta find out what works for you.
Originally Posted by repmks
My shoulders would not grow off just presses, wasnt til I added high rep, controlled lateral sets, then they started growing. Same with chest,.... adding flys in significantly added shape and thickness to my chest i never would have had if i just did "some" isolations here and there. I agree squats, deads, and all presses, are benchmarks,... but i also think many people underestimate the effects of some good isolation movements.
Hope your shoulders feel better bro,... ive been there, it sux.
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