This is why your Shoulder Press is 💩
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- Опубліковано 15 жов 2024
- So if you’ve ever wondered why you should tilt the bench back on your shoulder press this is why. Now if I were to keep the bench straight, you’d notice that I can only really get about halfway down before my elbows start to drift backwards causing my forearms to be misaligned with the weight. This not only is a worse position for your elbow joint as it can create discomfort, but it also doesn’t allow you to produce nearly as much force, creating a worse stimulus for your shoulders. As a result, the only way to prevent this while using an upright bench, is to limit the range of motion, to stop this before it happens. Hence why so many people half rep their shoulder press because oh it’s not good for my shoulders. Well, thankfully, there is a much better solution that doesn’t require you to completely skip the bottom portion, and that is to simply lower the angle of the bench. Doing this will now allow you to comfortably get all the down to the bottom while keeping the weight stacked over your elbow, creating a much safer and stronger press. Not to mention, you are now utilizing a full range of motion meaning you can lengthen and shorten your front delt to its greatest degree, by keeping your elbows tucked in and pressing the weight up and back directly over your head.
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Always make sure you are stacking your wrists and elbows during all parts of the movement during any pressing variation (for both chest and shoulders) whether it be with a smith machine, barbell, dumbbell, or a seated machine. This will allow you to produce the most force possible in the safest way, while utilizing a full range of motion.
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Can we get a how to grow your legs video?
Max can you tell me around how many sets do you usually do per workout
would it be better to do it at 75 or 60 degrees?
@@thechanchanman9994 probably 75
@@thechanchanman9994 do what feels comfortable for you
That’s nice max, now can we get the glute spread tutorial
He will probably give us a tutorial on how to do it properly 😂
Fr bro got dat booty
BLOW RHIS COMMENT UP SO WE CAN GET A TUTORIAL
I have to give this man respect, He got the whole goddamn baking industry following him 😂
Gae
We need more demonstrations of proper glute form. Asking for a friend 😰
Seek therapy 🤡🤡
Gae
Bro is down atrocious
bro😭😭
I
Am the friend
Are those 90s??? Whoa!!
They’re actually 06s 🙄
90s*
30's*
SARMs work
@l3git_098 90s*
This is actually life changing, I’m gonna start lowering the bench slightly for my shoulder press from now on 😤💪
I’ve seen it a couple people do it this way at the gym kept asking myself, why? And the algorithm gave me all the answers.
@@Brauny1811 It feels a lot more simple to progressively overload
This position shouldn’t be depended upon. Basically if u need to shoulder press like this then ur lacking flexibility and stability in an upright position.
your an idiot
Take care of your shoulders no matter what anybody says. Mine got dislocated almost 3 years ago and still dislocates from time to time. When this happens I have to take a lot of time off for recovery and I lose my gains. I also can't perform many activities confidently, like swimming, rock climbing, or contact sports. It is debilitating and kind of sad not being able to keep up with the rest of the team
So yes, be careful, don't ego lift
Exactly, I can't even do shoulder presses bc of how much they hurt my shoulders, I just do raises and even then it's really noisy
i switched to standing dumbbell/barbell press two years ago and never looked back, so much better for range of motion as well as secondary engagement of core
i find standing dumbell press is too awkward to set up. How are you kicking up any reasonably heavy weights to your head while standing up?
If you choose to do standing press, then it's easier and more comfortable to do it with the barbell
Dumbbell Power Clean
@@elweewutroonelmao
I`ve been watching your vids since 2021 and it`s mind blowing that how much you progressed as the years passed by. Shoulder pressing 90s without a struggle is impressive af.
My gym has 2 reclinable benches that everyone uses to put their water bottles on💀
I was wondering are those dumbells 50kg or 50 lbs 😅 what do you think??
@@molotovninja6112 I think it's 60 lbs
@@molotovninja6112he uses 30lbs each to demonstrate but while not demonstrating he uses 90lbs each
@@SamiiRSMT that's 40kg each jeeeez I can only curl 10kg 😂😂
Skill issue
Max my boy, I need the videos on your “push B” and “pull B” days for your newest training split to come out asap. Don’t leave a brother gainless 💪
Thanks for the upper chest workout advice max 💪🏻
Lol!
what's happening is leaning against a bench restricts scapula movement which in turn restricts shoulder mobility. if you do them sitting upright without a back rest your scapula can retract freely and you can hit depth without losing the stack just like you would in a standing overhead press.
I find that simply sitting further out on the seat and allowing your scapula to retract at the bottom by not leaning too much into the bench creates a pretty stable and nice position. You can accomplish this by also not tilting the seat upwards like in this video or just have it slightly tilted. Gives you more stability than no back support.
I prefer to do em standing
@@fusiontoa18 You can do them standing but i don't think this is needed if you also have something like an overhead press in your program. I got face pulls and external rotation drills for the other parts of the shoulder i use the dumbbell press as mostly an accesory exercise.
Max that’s good..for you. Different people have different mobility ranges. If a person is flexible enough to engage the deltoids from angle (x), then they should use that angle. 👍
I was going to say. I have to have the bench fully upright to take my chest completely out of the exercise. I can get full range of motion without my elbows drifting back like that
Or just keep your elbows in front like you do by tilting the bench back. The only reason your elbows would go back is some type of impingement, imbalance, or an antagonistic tightness. Work with a weight that won't let you get away with the elbows and wrists unstacking but with enough intensity for your goals. By tilting the bench back you limit lateral delt involvement. Unless you're trying to isolate the front delt with the press, then by all means tilt the bench back.
i'm so glad i wasn't the only one thinking it wasn't hitting the same muscles in the same manner.
@@Iggybart05 angles are everything when it comes to targeting muscles. The best thing new lifters can do is learn the functions, origins, and insertions of the muscles. Those dictate exercise choice and angles of said exercises.
These days that's easy to find as long as you can sift through the misinformation that's rampant in the fitness industry. This post isn't misinformation so to speak but the delta have three separate muscle heads that perform slightly different angles of humeral abduction.
90’s son! Making it look lightweight babyyyyyyy
Been doing it wrong this whole time, thanks man
Nothing wrong with doing it more upright if you have proper shoulder mobility. If your shoulder range of motion is limited then lean it back slightly like in the video.
i always tilted the bench back like shown here but i always did shoulder presses with my elbows flared out instead of tucked close to the body. excited to try it this way
You do great work breaking down the technical aspects of lifting, really well done 👏
Strong AF, 90s for a press and that's DEFF not his max.. Good sht bro
Dude making the “one last chance to look at me hector” face
Thanks mate, training shoulders tomorrow, this helped, I already know...
I haven’t dumbbell pressed in a long time, but I remember when I used to, I would use the 90 degree bench with the short vertical back that allows you to lean your head back. That felt very natural and I had full range of motion.
And avoids slipping into an incline bench situation where you're engaging your chest as opposed to hitting straight delts. This is kinda BS honestly.
You Should do a video on how the different angles of the bench maximizes the most muscle stimulation on certain muscle groups
Wow, thanks for showing & explaining this method of shoulder press. I’ll definitely remember this for next time.
Funnily enough I almost do this automatically, by sitting in a 45 degree angle on a straight bench. Now I know why and I’m gonna fix it, thanks! 😅
The information is great, but using the 90s is crazy impressive!
90 is pretty legit for a little dude. Respect
I too felt this discomfort .so I'm using preacher curl bench to do shoulder press, which gives u support as well as full range of motion..😊
Bro came with old home gym exercise because I love it the fashionable gym information is available everywhere
I’ve been doing that for about 15 years now, it feels so much better.
I thought I was decently strong, but you’re shoulder pressing 90’s the way I do on an incline chest press. Now I feel like my workout was a waste of time today lol
Thanks for this it’s a big help and hi lights exactly where I’ve been going wrong. 👍🏼
Thankyou, I needed this I did the upright bench with full rom but this will probably be easier then
That instrumental in the back tho😮🔥🔥🔥🔥
Come on lets get this awsome dude to 1 mil, hes always put really good informative content for us👍🤜💥🎉🥳
This man could be out here with a string T, sunglasses and a Bose speaker and nobody would say a thing but even his style is humble.
😂
Great stuff. Direction of force should be prerequisite knowledge for all in understanding resistance training.
My guy is shoulder pressing 90s that’s impressive
People put the bench on an incline cause they have egos and want it to be easier to lift more. I do it upright and can go all the way down to the side so I'm hitting more of the lateral head than hitting the front delt even more than it already is
I’d rotate your wrists more to keep weight horizontal ( though not completely). It puts more stress on the shoulder over the chest and tris.
Look how easily he is busting out those 90s
Thank you this is going to help me now with my shoulders and have proper form. Love your videos man keep them up 💪🏋️
90-lb OH DB presses with a full range of motion and a 3-sec eccentric is VERY IMPRESSIVE!
I'm at 70-lbs now and doubt 90 will ever happen.
YOU ARE IMPRESSIVE YOURSELF!!!
I was where you were too! just broke 90's recently. As long as you're eating well and conscious of your recovery it's only a matter of time! Especially be aware of any incline press programming as it WILL interfere w/recovery depending on how high the angle is and how many days of recovery you have. best of luck!
If you are at the 70s the 90s will happen, don't worry
Wow I'm definitely trying this. I've been struggling to increase the weights on this exercise for far too long.
Do it standing and it will carry over.. and do alot of barbell over head standing also.. i went from 70s to 90s in a few months
If you struggle with ROM in overhead press check your lat flexibility!
Full range of motion goes down to my ears. Also, I move my elbows out to the side instead of more forward like you are doing. Below the ears is more vulnerable to my shoulders.
Best is standing up like leon edwards
Lots of ppl have the shoulder mobility to keep the weight stacked at the bottom. Plus, leaning back puts more focus on the front delts. That's fine, but you get lots front delts work elsewhere. Focus on sides n rears to keep balance.
I just don't understand why he has the DB in front of him.
Years later look back on this video
I was taught that lowering the weight beneath your jaw is ineffective
That sounds like a mobility/flexibility problem, I have no problem with the bench being upright and keeping my hands level with my elbows.
U can “shoulder press” even more if u keep leaning the bench back, go until horizontal for maximum “shoulder” gains.
Thanks for the video! It will help me today 🤘❤❤
Thanks for the tips!
Honestly, doing it standing is much better.
It’s not always about lifting as heavy as you can
Mario Rios is that you
Why not do both? Military press and shoulder press, that way you training holistically and in an efficacious manner.
ill try this on monday for chest and shoulders
Same, in 24 hours exactly I'll be going to the gym and do this
Look at the difference in upperchest activation.
I always did should presses like this. I always thought it was more comfortable than the bench being straight
So what you’re saying is, because it’s harder upright, only do it the easier way int stead of both. Good job.
I use the seat with the short back so i have freedom in setting my shoulders in the right position.
plus when you tilt the bench back, you can engage your upper chest for stability through the movement
Its because of the angle of the bench where you are seated. Old school equipment arent like that so you wouldn't have to lay the seat back to compensate for the bad angle.
Do standing shoulder press. It also works the core.
Exactly. Pretty sure what he’s doing is just a incline bench
Bruh, there are many exercises to work the core more effectively. Do standing presses if you want to get good at them. They are great too but seated shoulder presses are better, given the stability and slight incline.
Mario literally nutting rn
@@danieldixon2005and you would be incorrect
still you should work your core in all the exercises you can and train in a functional way and not like a stupid bodybuilder@@himeshsinghshishodiya
What is really better is to not use a back pad at all. Just because you can lift more doesnt mean you developing the target muscle correctly. You get more pecs activation with an 80 degree incline, and you can push your back into the pad. A strict barbell press is better, you can get it below or at the chin each rep and with little pec involment. When I started to do barbel strict press and lu raises and my shoulders and traps blew up.
I been going to gym for like 6 months consistently and only opted for a seated press once or twice . It really does not make when you are better off doing it standing up with dumbbells and barbell albeit with less weight . Then again most people do seated press but start leaning on the bench more when it starts getting heavy. Just makes more sense standing up and it will take longer to be able to withstand more weight but you could just do more volume in lower weight and crush your shoulders to its limit .
You can also improve shpulder mobility, range and stability through the full rom
"Full range of motion is killing your gains!"
Very informative video. Thanks!
random as hell but I love the jolly ass music you be puttin the in background 😂
Never felt my shoulders while shoulder pressing,switched to military press and damn it burns like crazy every single workout
I recently discovered this for myself a couple of weeks ago and went from pressing 60’s to now 80’s.
No you didn't
I don't like it since it feels like I training the chest
@@SamiiRSMT I`m not feeling my chest at all when i`m performing it like in this video. It`s all shoulder.
@@agrlklarkemirenpanda660upper chest is activated when doing the press like in the 2nd.
Maybe not much but I suggest you to lift military press and see how much you lift (with dumbells)
Then your method, and you will see that youre going to lift a little more. As part of the chesr is activated.
cheers
Very nice info. Thank you.
Yall understand how intense 90s are!?
More range of motion yes, but you are also allowing the upper pec to get involved.
Not the best for delt development.
*Nice video for Incline chest presses, now do one for shoulder presses*
press replay
@@Mukbangcomplation *Another Incline chest press video played*
@@XA0zzzz press replay
@@Mukbangcomplation *How about u look up how to do an actual shoulder press?*
@@XA0zzzz bro come on we could go on saying the same stuff again and again
Increase your shoulder mobility
It also takes pressure off the low back from hyperextending and makes it slightly easier to kick heavier dumbbells up too, I only started doing this few months back after years of using a more 85 degree angle I know use probably a 70° angle feels much better wish I would have changed much sooner to save my lower back
except you don't get generally more stretch on your shoulder since the angle of your upper arm in relation to your ahoulder joint doesn't change. youre just leaning backwards, creating the illusion of more ROM. But(!) you don't get the exact same max contraction on the top portion of the lift. at least not for your lateral deltoid. you're shifting the stress more towards your front delt and a bit of upper chest too.
but i agree that it's a lot more stable, and stability leads to better progression hence more gains.
Max just lowkey OHP’ing 90s. Oh. Okay. Sure.
thank god for you man
I was about to say like “damn this dude has great physique to be just doing 30s” and then boom. Casually reps 90s
The angle of the bench at my house only goes to that anyway. So I've been doing it the better way all along.
controlled slow-mo on those 90's? damn
People half rep the shoulder press to go heavier than normal.
And people tilt the bench back for the same reason. My elbows don’t ever flare with a more upright position. I just cant go as heavy because i cant throw a little upper back and upper pecs into the lift.
I hate seeing people going completely to the side when they press and only going halfway lol
fucked up my left shoulder totally and couldnt workout pretty much anything than legs for over year after doing deep presses. Never again.
The first one is more in line with an OHP, so you should probably mimic that on the bench.
This is two separate workouts. First was 95% shoulders with warm up weight then second was upper pec aiding shoulder workout. Both great but not what the title is leading you to believe.
Keep in mind lowering the bench will cause more upper chest activation, so you may not get full isolation of the shoulders
You don’t need to bring the weight that far down on a shoulder press, just a little past 90 degrees
theres definitely activation of the pecs in that motion. u can clearly see top pecs rising on the execution
90s is impressive bro
Thats why its better to do standing pressing especially with a barbell instead
lowering the bench will hit the middle chest, and reduce utilisation of the shoulder work. to improve stimulous of shoulders is to change angle of elbows, i.e. keep them to your side, it will allow you to have full range of motion. Also having your forearms forward as shown in your form will utilise more of your front delts. keep a small angle on the bench in order to get optimum shoulder workout.
My man casually tripling his weight
A better front delt stimulus, more incidental tricep work, & bonus upper chest stimulus, what's not to love?
I was doing shoulder press earlier, and now I know how to do them right for next time. Thanks man.
Also during the overhead press mistake example/ you create another moment arm thats going to hinder your force output
Great point that I had not considered. I always resorted to doing db shoulder press standing do to seated not feeling great on my shoulders. Will try this out 👍
I do like standing shoulder pressing tho. I feel like I can get better side delt engagement..sort of like a behind the neck press.
Standing is best DB or Barbell. Organizes the whole body requiring you to root the feet all the way up thru the hips and core to the lock out at the top. Standing requires total body strength
Except that you aren’t achieving a full range of motion at the shoulder, because you’re never reach full flexion. Just perform a standing overhead press instead, and you can achieve a full ROM from the front rack to the overhead position, or a seated press with nothing behind your back, which not only allows a full ROM but forces you to engage your core more.