So, I've returned to my first enemy exercise in BBing....

[Phineas]

the Military Press....

I started doing this one about 4-5 months after I got into BBing (Sept 2008). I hated it, merely because I SUCKED AT IT! I got insecure, dropped it, and stuck to seated movements where I could lift more weight, and build my newbie ego in the mirror.

Anyway, this is now and not only do I not run from my weaknesses....I CHASE THEM! I didn't think about bringing it back in until the other day. I'm currently doing a block training program for lower pull/upp hor pull, so I unfortunately only get one vertical push movement on my maintenance day. However, if there's one thing I've learned since successfully incorporating the what by common BBing principles would seem overkill block training method is....rules were meant to be broken!

While my maintenance day is supposed to be 3 x 8, I changed it for this one to 5 x 5 (hypertrophy can wait...my last program covered that..I need pure military press power, baby!), followed by 5 x 5 of heavy-ass push press. I know this may seem like too much, but, like they say, conduct a scientific experiment on yourself.

Now, I'm much better than before, but still terrible relative to my other lifts. I need to ask:

(1.) Is this just stupid? Or, can I afford to incorporate two 5 x 5 vertical pushes on a maintance day during block training? Would 3 x 3 be better? Ideas?

(2.) My seated, suipport vertical pushes are good. My hang clean is good. My push press is even good. I need help up'ing my strict vertical push strength. Any other complimentary lifts you can suggest?

(3.) Now, the whole touching the chest thing..I did it last night (unlike before, when I came down only to 90. I admid, I like it much more. Feels more like a push press, only controlled. However, I gotta ask...is this mandatory for the lift, or is it the same idea as going to parallel or lower on squats? Will this recruit more motor units? Deeper fibers? Also, I positioned my hands just outside of shoulder-width, as I do in push press. Is this fine? The first 1/3 of the lift is by far the hardest part. After that, I could easily lift more weight. Is this how it goes?

Thanks everyone.

 

[T_man]

I think from the bottom to about 45 degrees above the shoulder plane is mainly the shoulder. Above that it's alot of the triceps straightening it. A great way of strengthening the shoulder I heard is to do from the bottom and do a rep halfway up, never getting to the top. This emphasises the shoulder greatly, maybe you can try that. It's hard but it works.

 

[fufu]

the Military Press....

I started doing this one about 4-5 months after I got into BBing (Sept 2008). I hated it, merely because I SUCKED AT IT! I got insecure, dropped it, and stuck to seated movements where I could lift more weight, and build my newbie ego in the mirror.

Anyway, this is now and not only do I not run from my weaknesses....I CHASE THEM! I didn't think about bringing it back in until the other day. I'm currently doing a block training program for lower pull/upp hor pull, so I unfortunately only get one vertical push movement on my maintenance day. However, if there's one thing I've learned since successfully incorporating the what by common BBing principles would seem overkill block training method is....rules were meant to be broken!

While my maintenance day is supposed to be 3 x 8, I changed it for this one to 5 x 5 (hypertrophy can wait...my last program covered that..I need pure military press power, baby!), followed by 5 x 5 of heavy-ass push press. I know this may seem like too much, but, like they say, conduct a scientific experiment on yourself.

Now, I'm much better than before, but still terrible relative to my other lifts. I need to ask:

(1.) Is this just stupid? Or, can I afford to incorporate two 5 x 5 vertical pushes on a maintance day during block training? Would 3 x 3 be better? Ideas?

(2.) My seated, suipport vertical pushes are good. My hang clean is good. My push press is even good. I need help up'ing my strict vertical push strength. Any other complimentary lifts you can suggest?

(3.) Now, the whole touching the chest thing..I did it last night (unlike before, when I came down only to 90. I admid, I like it much more. Feels more like a push press, only controlled. However, I gotta ask...is this mandatory for the lift, or is it the same idea as going to parallel or lower on squats? Will this recruit more motor units? Deeper fibers? Also, I positioned my hands just outside of shoulder-width, as I do in push press. Is this fine? The first 1/3 of the lift is by far the hardest part. After that, I could easily lift more weight. Is this how it goes?

Thanks everyone.

If you don't want to be strong through the entire ROM of shoulder flexion and abduction, don't go all the way down to the chest. Depending on your proportions, you are cutting out a good 1/3 of the movement.

If you want to be strong through those entire ranges of motion (your body's natural ROM), then go all the way down.

Personally, the hardest part of the exercise for me is when the bar gets above the head, which makes the relationship between the elbow and upper arm about 90 degrees.

You probably are weaker in the first third of the movement because you never trained it, as you said. If you want to train your weaknesses do the whole movement.

 

[Phineas]

If you want to be strong through the entire ROM of shoulder flexion and abduction, don't go all the way down to the chest. Depending on your proportions, you are cutting out a good 1/3 of the movement.

If you want to be strong through those entire ranges of motion (your body's natural ROM), then go all the way down.

Personally, the hardest part of the exercise for me if when the bar gets above the head, which makes the relationship between the elbow and upper arm about 90 degrees.

You probably are weaker in the first third of the movement because you never trained it, as you said. If you want to train your weaknesses do the whole movement.

I like this answer. It's simple. Thanks fellas.

 

[T_man]

Yea. Kinda wat I wanted to say but well explained lol. I'm glad theres people on this board like fufu who can express themselves.

 

[fufu]

I like this answer. It's simple. Thanks fellas.

Simple is good.

By the way, I did make an error, but I think you understood what I meant.

I said, "If you want to be strong through the entire ROM of shoulder flexion and abduction, don't go all the way down to the chest. Depending on your proportions, you are cutting out a good 1/3 of the movement."

I meant, "If you don't want to be strong through the entire ROM of shoulder flexion and abduction, don't go all the way down to the chest. Depending on your proportions, you are cutting out a good 1/3 of the movement."

 

[T_man]

did i say kelju? i meant fufu. but kelju is good as well

 

[fufu]

did i say kelju? i meant fufu. but kelju is good as well

Kelju is the man.

 

[Bowden]

I think from the bottom to about 45 degrees above the shoulder plane is mainly the shoulder. Above that it's alot of the triceps straightening it. A great way of strengthening the shoulder I heard is to do from the bottom and do a rep halfway up, never getting to the top. This emphasises the shoulder greatly, maybe you can try that. It's hard but it works.

^^^
This.

 

[Phineas]

I think from the bottom to about 45 degrees above the shoulder plane is mainly the shoulder. Above that it's alot of the triceps straightening it. A great way of strengthening the shoulder I heard is to do from the bottom and do a rep halfway up, never getting to the top. This emphasises the shoulder greatly, maybe you can try that. It's hard but it works.

I remember Lou Ferrigno doing this in Pumping Iron. Well, I'm looking to go up on this particular lift, so I'll probably stick to the full movement then. I'm not a fan of half-reps or whatever for stressing a certain muscle. If I want to work on a certain muscle harder then I'll go isolation. Doing only part of a compound is like buying a private dance with a stripper only for the conversation.

 

[FMJ]

Doing only part of a compound is like buying a private dance with a stripper only for the conversation.