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Last Updated on January 7, 2021
2- Push Press
The Emphasis: Middle, front delts
The Breakdown: This exercise, which allows you to use your legs to assist in the lift, allows you to use a ton of weight to really help push your strength capacity. The dip-and-drive portion of the lift helps create momentum to press a high amount of weight. More weight pushed = more strength and muscle growth.
For the “dip” portion of the lift, be sure to dip shallow, dip slowly, and don’t dip back or forward – just straight down. Bend through the legs while keeping your torso straight. For the “drive,” keep your chest upright – let your legs and hips initiate the movement. Some people are over eager to start pushing with the upper body to quickly. This can screw up the whole pattern and diminish your power output, meaning less weight to be pushed.
The Plan: After mastering the military overhead press, this exercise should become your primary move because you’re able to handle greater loads which is ideal for growth promotion. Put this exercise earlier or, first in your workout while you are fresh. A rep range of 2-8 reps for 3-6 sets works best.
3- Arnold Press
The Emphasis: Front delts, rotator cuff, upper pecs
The Breakdown: This is the exercise made famous by none other than Arnold himself. Just about anyone who lifted a weight seriously has tried this variation of the overhead press. Unlike the previous two presses, this variation is best done in the seated position. My opinion is if you are sitting down to press some weight overhead, this is the only option – most other overhead presses are best done standing. This exercise is slightly tricky when using heavy weight and should not be done until you master the standard seated dumbbelloverhead press. You will start with the dumbbells in front of your shoulders in a supinated grip (palms facing you). As you press the dumbbells overhead, you will transition to a pronated grip. This portion of the lift is great for building the strength of the rotator cuff muscles and anterior deltoids. Then the focus shifts its tension to the medial deltoids, upper chest and the triceps, making it a great “bang for your buck” upper body strength and mass builder.
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