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  1. #1
    Registered User Akos89's Avatar
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    Talking OHP is GOOD for middle delts!!!

    Hi everyone!

    There's often a debate about the overhead press, is it a good exercise for shoulder width or not.

    Mostly the "it works the front delts" group wins, but no one talks about the grip width you use!

    Everywhere on the net you can read that you should use a narrower grip blanlanla.
    Yes, that gives a more solid rack position and you can press maybe a bit more this way.
    If your elbows point forward ofcourse only your front delts will work!

    So what to do? Simple! Press the bar the way that your elbows point sideways the whole time!
    This way, don't tell me that it's still a mainly front delt exercise . . .

    I'm doing this ways since a month and I finally see something is happening with my middle delts!

    Also my Oly coach friend thinks this and Christian Thibaudeau mentions this on a forum.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    It's not just about where you point your elbows, it's also about shoulder external vs internal rotation. To get your arms above shoulder height, your shoulders have to be externally rotated which brings the anteriod delt into play. The lateral delt is still used but is not adequately trained IMO.
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    Registered User Garage Rat's Avatar
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    All three areas of the delt get work on the OHP.
    You cannot isolate only direct the stress to a certain area which if your bodybuilding would require you to "feel"what your working.
    You would be IMO better off doing DB presses to hit the medial delt more.
    Elbows out to the sides of the shoulders and arc inward to the top of the head but don't touch the DB's together to keep the tension on the delts,back down and repeat.
    I like doing these seated on a chair type bench for added strictness.
    You could do them standing with a barbell just don't lockout(maybe2/3 press) and keep elbows pointing outward.
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    Unregistered User MyEgoProblem's Avatar
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    if your gonna do that..
    you may aswell to btn's instead of half assing it.

    and do band face pull-aparts... they will add a tonne of gains to your rear&side delts.

    (hint: rear delts will make ur shoulders look bigger)
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    Originally Posted by MyEgoProblem View Post
    if your gonna do that..
    you may aswell to btn's instead of half assing it.

    and do band face pull-aparts... they will add a tonne of gains to your rear&side delts.

    (hint: rear delts will make ur shoulders look bigger)
    Huge fan of btn presses. They've been a staple movement in various routines for 12 years. Saying that, Ive never gone heavy with them; instead I use lateral raises and face pulls as my main shoulder exercises.
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  6. #6
    Registered User Akos89's Avatar
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    Originally Posted by MyEgoProblem View Post
    if your gonna do that..
    you may aswell to btn's instead of half assing it.

    and do band face pull-aparts... they will add a tonne of gains to your rear&side delts.

    (hint: rear delts will make ur shoulders look bigger)
    Thanks for the reply!

    I tried behind the neck press but I don't have the flexiblity to do it
    I used to do face pulls but I felt them mostly in my traps, what did I do wrong?
    Rear delt make shoulder bigger? How?
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    Originally Posted by Akos89 View Post
    Rear delt make shoulder bigger? How?
    Because they make your shoulders look big, round, and muscular from all angles. The average lifter has overdeveloped front delts, average side delts, and poor rear delts...look at pictures of various builds you admire, you will see the most impressive ones have nice round fully developed shoulders (bowling balls, as thier often called).
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    Registered User KTownManiac's Avatar
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    i think if youre a novice, then some kind of overhead press is adequate, especially a dumbbell movement. but once youve built your base, you should add in a lateral delt isolation.. a wide grip power upright row, lateral raises , etc... esp considering that lateral delt hypertrophy is very important for improving your shoulder width / V taper
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