Does Overhead Pressing Build 3D Delts?
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Lastly, you can combine the dumbbell overhead press with a lower leg extension. For this variation, you’ll start in the basic position with the back, neck, and head supported by the bench. Then, keeping the knees bent, lift the feet off the floor so that the knees are positioned over the.Level: Beginner. The dumbbell overhead press increases strength throughout the shoulders and engages the core for stability.
1 It can be done in either a sitting or standing position, and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. A sitting position helps stabilize the back, while a standing position works a wider range of muscles.How to do Seated Overhead Dumbbell Press. Raise the back support of a utility bench to vertical and assume a seated position with a pair of dumbbells in your hand and your back against the support.
Lift the dumbbells up to the level of your shoulder, propelling the weights into position with your thighs. Make sure your palms are facing forward.Hold a pair of dumbbells (weighing about 50-120 lbs) and sit on a flat bench with back support, placing the weights on top of the thighs. Push your thighs to move the dbs up to your shoulder level at each side.
Rotate your wrists to the pronated position and press the weights up until they make.Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells just outside of your shoulders with your arms bent and palms facing each other. Press both dumbbells up until the weights are overhead and your arms are straight. Pause, then lower the dumbbells under control back to the starting position.
1. Barbell push press Being able to barbell press your bodyweight overhead is a respectable achievement. Using the big, powerful muscles of the legs and hips to aid in hoisting the bar above you means extra weight can be lifted. Incorporating the push press into your programme will help you become a stronger and more explosive athlete!
Grab the dumbbell with both hands holding only one end and hold it above your chest similar to if you were doing a press. With your elbows tucked at about 45 degrees to your torso, slowly bring your arms back behind your head only to where the dumbbell is level with your head and no lower if you’re working your chest.The overhead press works so many muscles in your upper body and helps stabilize muscles and movements that use your shoulders.
We talked to pros for tips, benefits.The traditional way to perform a dumbbell chest fly is to do the move while lying on your back on a flat or incline bench. There’s also a standing variation.
Read.There are many variations of the overhead press, and this “family of exercises” will help 99 percent of the weight training population make gains and smash plateaus. The reason is that no other exercise packs muscle mass and strength on to the shoulders and triceps as effectively as an overhead press.The overhead press with a barbell is a foundational compound movement that comes with a ton of benefits. Besides being fantastic for building a strong upper body and shoulders, the overhead press.
7 Dumbbell Chest Press Variations for a Stronger Chest 3 Ways to Build a Bigger Bench Press (Without Benching!) Bench Press Breakdown: The Flat, Incline and Decline.A. Stand with feet hip-width apart, knees soft, and core engaged. Hold a dumbbell in each hand at shoulder height, just outside of shoulders with palms facing forward, and elbows pointing down.
B. Exhale while pressing dumbbells directly overhead (not forward), so wrists stack directly over shoulders and biceps are next to ears.Starting off with light dumbbells or a light kettlebell is probably the best way to get used to the movement. Holding the weight in your hand, put the weight at shoulder level, parallel to your side, and then smoothly press it up above until you lock out.
This is the general movement for a standard overhead press.3. Dumbbell Floor Chest Press. By decreasing the range of motion, this variation focuses more on the triceps.
You should be able to lift more than you can with a regular Chest Press.
List of related literature:
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Physical Activity Instruction of Older Adults |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Laboratory Manual for Exercise Physiology |
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| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
90 comments
I see your points Jeff, but at 49 years old the seated press for me is easier on my lower back. I find the standing press gives me lower back problems. What about standing and leaning against a wall? Or seated with no back rest? Do a video that explores those options as I would be curious as to what you have to say. Cheers brother
Most people continue to do seated shoulder work. I recently fell into that groove BUT NO MORE Thanks to you Jeff Cavaliere!
Can you do video about deadlift perfect form and barbell row
hey guys does the strict lateral raise hits the back too let me know
Would handstand push-ups produce similar benefits, also without detriment as standing shoulder presses do? Thanks!
Just did this routine and now I’m sad because my GD shoulders hurt so much…
At exactly what point should you be seeing a doctor after injuring your levator scapulae?
That’s what led me here and it seems like most people just say it hurts for a week or two.
I cant lift my head off my bed right now. I really cant see myself making it into work tomorrow at this point.
If it helps any I heard it happen before I felt it. The loss of motion due to pain was nearly immediate.
Can anyone out of the 200+ people or any other person is explain what they don’t like about this video, I’m really open to know what you disagree with.
Your the goat I always find myself coming baby yo your videos to better my self working out…WITH SCIENCE! Lol
Surprise surprise to see other videos saying DO NOT DO overhead press. There is always someone contradicting everyone else in order to get views.
Straight up the single best characteristic of your videos is the bitchin 90s rap beats.
Is it just me or does Jeff’s neck have pecks, abs and a V line…
Dear YouTube: please stop giving me beer commercials before workout people’s videos. I’m not going to start drinking.
When performing the overhead press, do I have to pull my shoulder blades back to support the weights or not?
I threw my back out doing standing military presses. Something that never happened when I’ve done them seated.
why haven’t I seen any long term development of his body? during the years he has not gained more muscle and not even any abs.
Awesome.His outro music make me pumped up to do my next workout.
for those assholes who claims there is no shoulder abduction thus no side delt activation when doing press, well i don’t know how the fuck you perform them, because when you press the bar over your head your shoulders will have abduction too unless you use dumbbells with neutral grip and keep your arms in front of your body the whole time. Ofc lateral raises have more side delt activation, but don’t give that bullshit that OHP is front delt only exercise. Is OHP enough for 3d delts, fuck no, but like Alex said variations + side raises.
Do you think it’s possible to build 3D delts without doing any overhead pressing movements?
for people with around a 225 bench, should they build up their bench by using paused reps only or should they focus on getting strong with touch and go first, seeing as theyre alot stronger with touch and go?
I havent done any presses for the shoulder in over a year and still have bigger and rounder delts than u, now let that sink in for a bit.
Thanks for this! When traveling and using gyms that aren’t equipped with Kettlebells, its nice to know some simple modifications to get more out of dumbbells.
I wish jeff actually showed how to do the he exercises instead of just listing them
Bro. Im 6-3. My head dont hit that bench. Plus you should be using the shorter seated bench which is specifically designed for shoulder presses.
what about leaning a little more backward by adjusting bench n doing press frontwards? it is what u r trying to explain!!
But you use front dealts when you bench press so I think its more important to do side delts and rear delts or you will get shoulder impingements.
I like shoulder press with dumbbells as it works both arms the same, I never do behind the neckpress or behind the nech pull downs as it is award unnatural angle and is bad on the shoulder joints.
is this Shoulders exercises or Legs 4:40, and good way to injury your back an Shoulders 3:30, and swinging your body to perform the exercise 5:29, i don’t think so, i try to invol only the muscles of my shoulders in my workout
Alex all my ohp variations are around 135 which is good. But fuck, one arm barbell ohp is hard as fuck! Can barely do 100. Yo I reach 3plates on the land mind press. What should I do know? My crucifix hold is 30 DumBell holds for 35sec.
Mistake #2 is critical. You will screw up your shoulders (like I did) if you flare your elbows out too much. Please listen to these guys and save your shoulders!
for one who has never tried the crucifix holds before,what do you you think he could expect to lift say for 3 sets of 30 seconds?
I want to know that how to do reps and set for ever workout
But what if i have poor overhead mobility so i sit down to change the angle to make sure im pushing straight up. Or should i use a machine that goes diagonally upward?
do you have to use this barbell or can you use the fixed weight straight barbell you know the short one? anyone know?
Maybe someone will catch jeff doing seated press one day in the gym.��
I am currently going through rotator cuff rehab and would like to incorporate this exercise once the rehab is complete any modifications that you would recommend for those with a history of shoulder impingement (I was thinking of lower weight with a 2-2 for time under tension)?
My rear delts developed most when throwing the discus in HS. Especially your support arm (lead arm) rear deltoid.
Not a barbell I know…but there’s a unique gratification from throwing a heavy disc with perfect form as far as you can.
Great video! I really like the breakdown analysis of the motions
I’m questioning the knees locked part! I tend to keep my legs straight & rigid but not locked!! With your knees locked you can be pushed straight forward or back, falling over like a domino!!! Great content though, very good set up & instruction!
Another amazing guide man, never knew these had so many benefits need to start working them into my routine
I’ve been overhead pressing high volume 3x a week strictly for my pressing movement and my overhead press went from 215lb to 230lb in 3 weeks while dropping bodyweight. Also went from a 185lb x 5 reps to 185lb x 8 reps on overhead press. When I say overhead press I mean strict no leg drive. My delts also got a hell of a lot bigger doing so. I have close to 3D delts as a natural. Once I get to 240lb strict overhead press and 185lb x 10 reps and then even 250lb strict overhead press and 200lb x 8-10 reps my delts will keep growing
Kids dont do this shit standing up if u still wanna stand up 5-10 years later on
his face and body color seem kinda different than each other, infact to the point that it seems like he’s photoshopped his face to someone else’s body.
Thanks for the instructive videos, the range of information you provide and the depth of the explanation is fantastic.
Aren’t wrist sweat bands for people that are sweating profusely playing tennis??? Why is he wearing a sweat wrist band? Whyyyyyy?
I tried the shoulder press for the first time yesterday and my shoulders hurt like hell during yoga today in a bad way! I think I was putting my arms too far back, as your video suggested. I will try holding them out at a 45 degree angle instead. Thank you so much!
ohp 115 lbs for 5 sets of reps 159 lbs bw
my delts have been gettinn better but they still kinda suck at the same time
Is it detrimental to do overhead presses from the kneeling position? I gotta workout in my basement and have limited space, the ceiling is way too low
“there is more than one way to skin a cat???!?” what efd up reality you come from?
Another great video. These exercise guides are very helpful.
Appreciate the time taken to break down this exercise in all its detail, to help us understand the proper form and execute the movement safely. I’ll give this a try soon!
Just a tip, don’t move the bar around your body instead move the body around the bar
https://goo.gl/images/im9XA6
“On your feet now, you lazy dog!!!”
I’ve always used dumbbells and haven’t thought about using the kettlebells for shoulder press. Good thing I came across this video to know that there are some benefits to using the kettlebells too, gonna include it into my workout routine for sure. thanks for sharing doctor!
Brother, Thanks for the information…. YOU look great, im gonna be there SOON, I hope… Thanks again…
Thanks Jeff. I was doing exactly that. Good thing I caught it early!
I think I’ve always been gifted for OHP (it’s also my favorite lift). For example I can bench 75-80 kg’s for reps, but my overhead press is 58-60 kg’s. There was a time when I was doing standing dumbbell presses with 24 kg’s in each hand at 66kg bw. Now that I included Z-Presses into my routine my shoulders started growing like crazy.
Definitely I would like to see a video on the row cheers thanks tony
For the db high pulls do you have to be in a anterior pelvic telt position?
This video about shoulder presses was great! I learned a lot new things and definitely recommend checking it out.
what do you think is the best tricep exercise to get big tricep if you choose only 1 exercise for tricep what will you choose?can yoy make a video of it?
Great tips Dr.Jim as always, but I wonder, won’t doing the workout standing limit your weights after all, and how to rectify such issue?
How is this on the lower back though? Is it safe if you have a back injury?
Can I use dumbbell over head press? I just started working out and I can’t lift the bar high enough.
Another great video like how you explain every detail really helps
This is one of the best exercise for our body. Yet again you have explained very nicely the four important points we need to know before practicing standing shoulder press with kettlebells vs dumbbells.
You’re just another idio,t you must have learned that from Scott Herman working on your shoulder impingement and elbow joints… you’re using mind to Joint connection!
Doing that little leg bounce while standing takes away from the isolation you get while seated
Why would you lock out the elbows at the top, wouldn’t that take all the tension of the rear delt and move it to the elbow area?
I’m glad I’ve been doing this on the bench that doesn’t have a tall back.
Time stamps for me only
2:26 over head front press
4:20 push press
5:17 side lateral raise
5:57 strict lateral raise
7:14 modified front raise
7:20 high pull
7:50 figure 8
8:10 1 dumb bell press up
9:10 total body thruster
11:08 rear delt (old video reference)
11:35 ear lacker
Anyone know where to get cheap dumbbells? All I see are so damn expensive it’s ridiculous
Thanks for the tip and knowledge DOC I will ply this to my workouts gained so much info from you thanks so much for what you do for us
Thanks for the tip. I’ve been doing the dumbell presses with my shoulders back, but I’m gonna try bringing them in slightly
Your photographer is shit he does not focus on the main areas so that one can view the muscles where the muscle work has been done.
Literally he want to show that maa chod do body ki and next day you won’t be able to do exercise
Not trying to be a smartass but it would not target your lats eccentrically.
Yo Alex I know you recommend the bands for face pulls and I have the lowest resist ones (15lbs) from rogue but they still have too much resistance for me to do face pulls 3 X 20 with full rom by the time I’m done with my whole workout. What should I do?
are those vans old skool that you’re wearing in this vid bro?
I really want to boost my metabolism. Thanks for sharing useful tips!
The first time doing these, thought it would be easier to do heavy weight, first attempt I used 140 lbs. The second I got it off the rack, whole thing wobble out of my hands and everything came crashing down. Needless to say, ive learned my lesson.
I’m 17 and 47.5kg x4 is basically my max now for OHP on your novice program. I have naturally big side delts though but my OHP strength is still quite low but I’m putting more on quickly
The reason I sit down when doing the overhead press is because last time I did it standing up I pulled my trap from losing my balance with the bar I was using
drop set shoulders presses and super set with military press
Do I curl when I go up with the dumbell this is a question that I need to be answered
I thrive on these training videos. So ridiculously helpful as an athlete, a Pilates teacher and body builder. Thank you!!!
Hey Alex, why am I so much weaker on the OHP with a straight wrist as opposed to a bent wrist. If I try to OHP with a straight wrist I am about 20% weaker (srs)
I appreciate the video. Would still have like to see you share / show proper tech on the seated. That was the reason for my viewing
What about dumb bell presses on a flat bench? That’s what I am doing now. I gave up rear presses on the smith machine thanks to Jeffs advice. You’re a champion mate.
I love this guy he does full ROM. All these guys on insta flare the shoulders back and do hella weight and they stop their arms at 90% angles then push back up.
What if I shoulder press sitting down in a chair that only goes up to my lower back? That way I can isolate my shoulders without having to worry about my head pressing up against the seat or my range of motion being interfered with