Josh

A number of upper body exercises can be done sitting down or standing up. For instance, I've seen people do db shoulder presses sitting on a bench and standing up. Same with db curls, lateral raises, etc. My question is, what's the different effects of doing these exercises sitting down and standing up? How should I choose between these 2 models?

Also, when sitting down, I've seen these exercises done with and without back support (putting the bench inclination to 90 degree). What's the different effects?

- Josh

Mudge

I like to do most of these movements on a bench around 80-85º (I dunno exactly). I like the back support, however sometimes I change (other than shoulders for the most part), although many people swear by standing because it is more 'natural' and stimulating as far as stabalizers etc.

Its easier for me to maintain energy and strict form if I sit, and I don't have to worry about my back having to keep me from moving forward etc, standing barbell curls is a ton of work in itself for me. I'm not ultra tall, but it seems to be something I've watched my whole life (my back). Almost everything I do I have to lean over to do, kitchen sink, etc, so I take it easy for the most part, but direct lower back work does do wonders for me.

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When I let go of what I am, I become what I might be. Lao-Tzu
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ezekiel

I definately agree with Mudge about back support. Even before I injured my lower back I was very concerned about lower back safety and did most of my upper body exercises seated with some type of back support.

I feel as though when your in a standing position many more stabilizer muscles are involved but also the opportunity to cheat (conscious or unconscious) is much greater and thus the possibilty of injury increases too. It is so much easier to be able to focus on the muscle group at hand while seated. Form is much easier to maintain and you don't have to worry quite so much about falling back with that huge load of iron above your head.

This is especially true for me with barbell curls. While standing I find my biceps do much less work and my forearms and beleive it or not my front delts get involved too much. I prefer seated dumbbell curls and throw in barbell curls every 4th arm session.

E z e k i 3 l

LAM

to get the best results standing is perfered. more muscles are brought into play and get stimulated as stabilizers.

regarding over-head lifting like shoulder presses...would you sit down in a chair to lift something over your head to put on a shelf ? no....

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Josh

Thanks all for the replies.

- Josh

Mudge

Staggering the legs is what I do when doing standing barbell curls, so that probably would help with pressing also. Most of the back issues probably stem from the natural reaction on those last few torture reps to tilt back and let the chest do the work, most of that probably can be avoided by dicipline, maybe I can find a way/desire to get into standing movements more often.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

KarlW

I never used to do standing shoulder press (always performing them seated with back support). I like training the back and involving it in exercises such as deadlifts and stiff deadlifts etc but always good form. anyway I have recently changed to standing shoudler press with barbell and it is very effective. I use a belt only on the heaviest weights and always squeeze the glutes to keep your back straight. It's when you arch back that your problems begin. I think that changing the way you do things now and then is the key.

mick01

To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid!

High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude"

ALBOB

I know this won't surprise most people but, I'm confused. The only stabilizer muscles that would NOT get stimulated by sitting are the leg muscles. Isn't that exactly WHY you do the exercises seated, to remove the leg muscles hence, making the movement more stirct?

Same arguement from me: No, you wouldn't do that because you would WANT the extra leg drive to lift something over your head and put it on a shelf. But in our case we DON'T want the leg drive, we want our delts, triceps, traps, etc. to do all the work. Am I confused because I'm missing your point?

Rules? You mean we have RULES for that???

LAM

when going heavy it's much safer on the low back to do standing pressing movements. it's also a lot harder to use heavy weights when standing.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Scotty the Body

I'd have to agree with Albob, although in the real world, standing press makes more sence for BB'ing seated seems the better although you could get a couple extra reps out of standing using your lets to get it up and working on the negative.

Cool

ALBOB

Now THAT I agree with completely!

This is still have a LITTLE problem with. Yes, it's harder to use heavy weights when standing but that's only because of balance. (Hmmmmmm..........seeing that in writing I might see where you're coming from. You have to use more stabilizer muscles to maintain that balance, right?) OK, I'll give you that point BUT, I still say for the target muscle it's better to do the movement seated because it makes the exercise more strict.

Rules? You mean we have RULES for that???