II. The Exercises
** A. The Main Exercises
*****1. The Squat
*****2. The Bench Press
*****3. The Deadlift
*****4. The Power Clean
*****5. The Press
*****6. The Row
**B. Accessory Exercises
**C. Other Questions
5. The Press
Question - How do I properly perform the press?
First, go
here and watch the video. Take note of the following things:
1) He maintains an "elevated" chest position throughout the exercise.
2) Neither his upper nor his lower back round during execution. They stay tight and supportive throughout. The entire body is a direct part of the kinetic exercise chain, and as such, he maintains his entire body in proper alignment and proper tightness throughout the exercise. Much like the "tight upper back and shoulders" through which you push the bar in a bench or squat, the body serves as the "strong base" from which you press.
3) He leans ONLY HIS HEAD back, and just slightly, until the bar clears his head, then he presses upward and allows his head to come forward so that the bar is directly overhead
4) There is NO LEANING BACK WHATSOEVER. This is not a standing incline press, this is the standing barbell press with no backward lean.
5) Note that at the top, with arms extended, it almost seems as though he has pressed it slightly behind himself? That is because the bar should, at the top, be aligned with the spine. Guess where on the body the spine points? it points straight up through the BACK of the head.
Grip should be close, just outside of shoulder width. Elbows should stay underneath the hands throughout the exercise. Again, DO NOT LEAN BACKWARD.
If you have a weak set of abs or a weak set of spinal erectors, you will find out rapidly during the execution of this exercise.
Question - Can I use DBs instead? Can i do these seated? Can I use a smith rack or a Hammer strength machine? Can I do push-presses instead? Can I do these behind-the-neck (BTN) instead?
The answer is going to be "no" to all of the above...however:
1) DBs are an outstanding tool to use, as are seated presses, push presses and BTN presses. Refer to the section on the bench press for the reasons behind not using DBs.
2) Seated presses are an outstanding exercise to develop specific deltoid musculature, but when starting off, the extra added benefit of balance, proprioception, core stabilization and CNS stimulation is pretty tough to beat with the standing press. Use the seated press "later on down the line", but for now, stick with the standing version. You will benefit immensely for the reasons stated above.
3) Push presses are an outstanding exercise which will develop power and strength throughout the deltoid/trapezius/upper back complex. Unfortunately, because it potentially involves a large degree of hip and leg drive, large weights can be used, possibly more than the novice really has any business using at this stage in his training. As such, it will not be used until the trainee advances more. In fact, in Practical Programming, Rip demonstrates the "Volume-Recovery-Intensity" method of training using the push-press and the basic press as his template. He considers this to be an "intermediate" assistance exercise.
4) Smith/hammers....do you really have to ask? Use them later. Stick to the free weights and the barbells for now. Move onward to machines and such once you have developed a solid base of strength and training competency using the free weight barbell versions
5) BTN - The BTN is an absolutely fantastic development tool for the entire delt/trap/upper back complex. Ted Arcidi, among many others, is well-known for his incredible BTN pressing ability. It requires a good degree of flexibility in the pectoral/shoulder girdle in order to perform safely. Many people will lack this flexibility naturally, and unless a seasoned coach is there to observe technique, the trainee could be setting himself up for serious shoulder problems if he does this exercise wrong. As such, it is not recommended this exercise be used...yet.
Question - I don't like doing overhead presses, can I do DB front raises instead?
No. DB front raises serve 2 purposes.
1) To allow powerlifters to get some additional anterior delt work without having to do MORE heavy presses
2) To allow physique athletes to "touch up" an area which is rarely a problem spot for anyone.
DB front raises are "nice", but like DB flyes, they aren't going to be necessary unless you are training for a physique contest or simply want to get some front delt work without stressing your shoulder joint.