If you want to get big shoulders you have likely use shoulder press as a staple exert in your workout. That said, there are many different press variations and choosing the right one can not only help you to build bigger shoulders but keep them safe and healthy at the same hour. In this video, I’m breaking down three shoulder press variations to help you decide which is best.
We start with one variation that doesn’t even make the cut; the behind the neck barbell press. This exert is not advisable because of the awkward position it places your shoulder joint. The scapular airliner demands that you have your arm angled somewhat forward( about 45 degrees from the frontal airliner ). When you do the behind the neck press you are well out of this plane and causing a great strain on your shoulder capsule in the long run.
That said, we do have other fluctuations that are better and that is what we are putting head to head here. The first of these is the seated dumbbell press. Some might think that there is an advantage to not performing this standing since you can keep the legs out of it. Not merely is this not the case but as you will see, the legs actually become an advantage in the standing version of the exercise.
The bigger issue is that when you start to fatigue you lean back and wind up recruiting the muscles of the upper chest to help you lift the weights. While this wouldn’t ordinarily has become a bad thing, the committee is also comes with the side effect of pressing your head into the back of the bench as a counterforce( which can easily lead to a neck strain) and also pins the shoulder blades against the bench which interferes with the normal scapulohumeral rhythm.
Any time you disrupt the movement contribution of the shoulder blades to the overhead press you are placing your shoulders in a position to be injured. For this reason we have to scrap this one from consideration as the best option in this iron face off of shoulder presses.
We can do either of the standing press variations. The problem with the barbell press however is that the barbell allows you to hide left hand imbalances and weaknesses while at the same time limiting the variety of the movement that can be achieved with a dumbbell. Also, forgetting to constricted up your grip on the overhead barbell press is going to gradually make your elbows drift back out of the scapular aircraft into the more unhealthy plane of the behind the neck press.
Given the dumbbells variability and the drop-off defined ability of the push press alternative as well as the alternating dumbbell version when fatigue situates in, I would give the crown to the standing dumbbell press. This is the exercise I would do for shoulder press if I could only do one. That told, a appropriately designed program would incorporate many different differences of a shoulder press and program them at the right time for the right purpose.
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