DB Shoulder Press Plateau

**kyoun1e** · 04-12-2009, 09:07 AM

I'm doing a 5 x 5 program and on my vertical push pull day I usually alternate DB presses with BB presses. Right now, the DB presses are p*ssing me off.

I can power 65 lbs DB presses through 5 sets of 5 so I'm ready to move up. Unfortunately, there are no 67.5 lb DBs so I'd have to go 70 lbs. Everytime I try this it's a no go...1 or 2 reps. I've tried to get over this hump with the bb press and hope that strength gains there inevitably get me over the DB hump. Nope.

My other shoulder exercises staples are shrugs and lateral raises. Hang cleans just added...maybe these can be my savior in a couple weeks.

One thought (and I think P-Funk put this in my head) was to morph the 5 x 5 into either a 3 x 3 or 5 x 3 instead of 5 x 5. I need to tweak the 5 x 5 anyways...think the body is starting to understand what's going on here.

Anyways, thoughts appreciated as usual.

Thanks.

KY

**P-funk** · 04-12-2009, 09:12 AM

a few options:

a) turn the 5x5 into a 3x3

b) back off and drop the weight down to 55/5x5 for a week and then try to set a record the next week.

c) don't try and do 5x5 and instead do 3x5 with the first 2 sets being lead up sets to the max effort 3rd set. IE, 45/1x5; 60/1x5; 75/1x5 (or however many reps you get)

patrick

**kyoun1e** · 04-12-2009, 09:17 AM

Exactly what I was looking for.

Thanks P-Funk.

KY

**P-funk** · 04-12-2009, 09:19 AM

no problem.

patrick

**kyoun1e** · 04-13-2009, 12:13 PM

Frustrated post shoulder workout today.

Was ready to go 70lb db presses today after getting 5 reps from 65 lbs pretty easily and ramp to 70. New problem: I literally couldn't get the damn db up into position.

I usually "swing" them up into position. The ol' put them on the knee and jerk them up thing just doesn't work. And there was nobody around to help. Really annoying.

I don't know if there's any tricks I can use here.

Or if it's a situation where other parts of my body (wrists, forearms, arms?) need to catch up to the strength in my shoulders. Or if I just need to find a spotter.

Otherwise, I may need to put db presses aside and see if I can get past this plateau with front presses.

KY

**P-funk** · 04-13-2009, 02:11 PM

I usually just place the DBs on the ground and then clean them up into position.

patrick

**Built** · 04-13-2009, 02:27 PM

You could sit and "knee pop" 'em up, then stand.

Patrick's suggestions are always sound - we're very lucky to have him here.

An option I will toss out there is to move away from dumbbell press and do push-press for a while. But I really like the rep range option, and would try that first, if only because I think you need closure on your next progression - gotta make that next increment, dammit!

**kyoun1e** · 04-13-2009, 05:09 PM

No kidding. I want 70 lbs damn it. I know I can do 3 x 3 if I could get the blasted weight up on my shoulders.

I tried the knee pop. For some damn reason, I get the right db up there, but I can't get the left one. So aggravating.

Not sure I can clean them up there. Just started doing the hang cleans (which I love), but with relatively low weight.

I assume push press is the same as front press no? Was thinking of going front press heavy and topping it off with higher rep db presses then coming back to db presses.

KY

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