Improper techniques are also common
with seated shoulder presses and incline presses.
Not exact matches
So, continue your workout
with a superset consisting of heavy
seated dumbbell
presses followed by light dumbbell
shoulder presses.
A1 Barbell
shoulder press * — 3 X 8 A2 Pull ups ** — 3 X 6 B1
Seated dumbbell
shoulder press — 3 X 8 - 10 B2 Underhand lat pulldowns — 3 x 8 - 10 C1 Front Raise
with a plate — 3 X 10 - 12 C2 Straight arms pulldown — 3 X 10 - 12
Instead they replace it
with the
seated press, dumbbell
press, machine
shoulder press etc..
Try doing this strict
seated press variation (which increases upper back and
shoulder demands more than standing) one to two times per week for 4 sets of 4 - 6 repetitions
with a moderate to heavy load, holding each rep at the top for two seconds to increase overhead stability.
That's what I've been doing for the past 6 months, and it is really amazing to see what happens: I'm down to 56 kg (super lean) from my initial 61 before cutting out simple and starchy carbs 5 years ago, I have probably at least 1 kg more of muscle, my strength has doubled in the sense that I used to bench
press 20 kg each hand, and now I use 40 kg, I used to
shoulder press with 15 kg each hand and now I use 30 kg, I used to
seated upright row 30 kg and now I use 60 kg, and I use to leg
press 100 kg, now I use 200 kg.
4 sets of
Seated dumbbell
shoulder presses 4 sets of heavy dumbbell
shoulder shrugs 4 sets of bent over dumbbell raises 4 sets of front dumbbell raises Do the first sets 12 reps then progress
with weight on each set to failure
Just the other day, I shared a video
with Coach B of myself performing a set of
seated dumbbell
shoulder presses using 120 lb dumbbells.
However, there appeared to be no difference in the triceps muscle activity during
shoulder presses performed
with the barbell or dumbbell while in the
seated position.
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench
press using thick bar 3 x 5
seated cable row using
shoulder - width bar 3 x 7 close - grip bench
press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest
seated overhead
press using thick bar (in front) 3 x 5 - 7 standing biceps curl
with straight bar and narrow grip 3 x 8 - 10
seated alternate hammer curl 2 x 8 - 10 thick bar hold
with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.
There were two 15 - minute rounds of full - body combination strength moves — everything from push - ups, combat burps, and back rows to
seated overhead
shoulder presses with weighted sit - ups — in addition to two 15 - minute interval treadmill routines.
Lastly, they showed that the standing rather than the
seated dumbbell
shoulder press produced superior middle deltoid muscle activity, and a non-significant trend to greater muscle activity from the standing barbell
press compared
with the
seated variation.
No difference was found in anterior deltoid muscle activity between the
seated and standing dumbbell
press, indicating that the dumbbell
shoulder press performed
seated or standing produce superior muscle activity compared
with the barbell equivalents.