Upper Range of Overhead Press [Forum Archive]

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Upper Range of Overhead Press

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Posted by: Stewart20

Is there any truth to this....that the top range of the overhead press, say the top 12 inches or so, is where the medial delts take over to a larger extent?

My problem is that I know my front delts are disproportionally larger than the medial and rear delts. I want to include an overhead press in my routine just for shoulder health so I am using the joint from all angles, but I don't want my front delts really getting any more work after I do my benching movements. I am concentrating on the benching movements now, so overhead pressing will be a secondary concern. If I could do overhead rack presses with the pins set at just above ear level, does that take *some* stress of the front delts and switch it to the medial delts, or is it just a false statement, and the front delts will still take the brunt of the weight?

Posted by: wilwn

not necessarily. the lockout of the overhead press is primarily your triceps. your medial delts mainly abduct your arms, while your front delts flex your arm at the shoulder joint. since both abduction and flexion occur equally for the most part throughout the press, i wouldn't say one "takes over" at any given point more than the other.

Posted by: Stewart20

i agree when you say lockout is mostly triceps, but when I think of lockout as in a rack lockout, I am thinking about a 3 or 4 inch range of motion as in a rack lockout for the bench press.

If a normal range press has say a 22-25 inch range of motion (hypothetically), I am referring to just the upper half of that range, past the point where your upper arms are perpendicular to the ground.

I just tried this as an example, and this is a complete non-scientific statement, but the press did feel like it was stressing a different part of my shoulder. It felt like something else other than the front delt was taking more of the stress. Of course, that could be psychological, but it is what it is I guess.

Posted by: CowPimp

I would think you are using less anterior delt in that case.

Posted by: Witchblade

Just do overhead dumbell presses. That way you won't have to move the weight (barbell) to the front side of your body.

Posted by: Stewart20

Quote:

Originally Posted by Witchblade

Just do overhead dumbell presses. That way you won't have to move the weight (barbell) to the front side of your body.

you are correct, but I am really up there in weight, and I find it difficult/too much wasted energy to clean the dbs up into position to start. I work out alone, so I don't have anyone who could hand them to me....

Posted by: AKIRA

Hmph, I started having that problem.

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