Reply With Quotedecrese the amount of chest pressing you are doing. Drop the inclines or the dips (one of them). Overhead press first in your routine.
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03-10-2006, 05:00 PM #1God has graced us again
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Question...
Ok, my routine is basically set up like this:
Mon - Push
flat bench
incline bench
dips
overhead press
tricep cable pulldowns (don't know if that's what they are called)
one arm cable pulldwons (")
Wed - Pull
pulldowns
cable rows
a row machine
upright rows
bb shrugs
1 - 2 diff bicep excercises
fri - legs
squat
leg press
leg extension
calve raises
sometimes deadlift.
Anyway, here's my predicament. On my push day, by time I'm done with my chest movements (bench, incline, dips) my anterior delts are shot. I can't figure out how to strengthen my shoulders. I do overhead presses afterwards and occasionally do diff types of raises, but damn are my delts burnt out. And not too mention they are sore as hell for the next 4 or 5 days. I am wondering if it has something to do with my form, while benchpressing, or do you think my delts are just lagging?
I've made good gains in all of my excercises except overhead pressing. I have been overhead pressing the same weight for the last 6 months or so and it's really starting to piss me off.
Does anyone have any suggestions as to what I could do?I drive a big truck
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03-10-2006, 05:04 PM #2Patrick ELITE MEMBER
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03-10-2006, 05:13 PM #3God has graced us again
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Originally Posted by P-funk
I thought it was bad to overhead press first?I drive a big truck
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03-10-2006, 05:13 PM #4Patrick ELITE MEMBER
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Originally Posted by fletcher6490
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03-10-2006, 06:00 PM #5God has graced us again
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I thought I remembered reading a few posts on this website saying it was bad to overhead press before doing bench etc... Originally Posted by P-funk
Maybe not, I am probably mistaken.I drive a big truck
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03-10-2006, 06:02 PM #6Patrick ELITE MEMBER
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Originally Posted by fletcher6490
you can defenitly do it.
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03-15-2006, 08:44 PM #7God has graced us again
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I cut out the dips and wow what a difference. My delts only felt a little fatigued and I did so much more weight when overhead pressing.
I drive a big truck
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03-15-2006, 09:35 PM #8Registered User
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Yeah man cause dips kill your triceps, which are necessary in overhead pressing. No need to completely drop the dips, they are awesome for tricep development. Why don't you switch it up like this: Originally Posted by fletcher6490
flat bench
overhead press
incline bench
dips
etc
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03-16-2006, 07:52 AM #9God has graced us again
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Nah man, dips kill my chest, delts and tri's...mainly my delts and chest. I don't know if you were being sarcastic or what but anyway, that order could work. Originally Posted by MWpro
I drive a big truck
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03-16-2006, 09:34 PM #10Fueled by Testosterone MODERATOR
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Just prioritize the overhead presses. Alternate which plane of motion you emphasize. Everyone likes to start with the bench press because you can use more weight, but I disagree with that logic.
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