Shoulder pressing 3 times a week

paulig

Hi,

I've been doing starting strenght and shoulder press is definitely my weakest lift, currently knocking out 47.5kgs 3x5 @ about 70kgs body weight. This considered I'm well above 2bw deadlift and 1.5 bw squat.

Basically I'm wondering if there'd be anything to be gained by shoulder pressing in every session. I really never feel any kind of stiffness or burn in the shoulders the way I do with squats, deadlifts or benching and I'm wondering if it'd be easier to more up if I just did it in more sessions as it's a much lighter lift? Then again this could have the opposite effect but surely there's something I can do to progress on the lift.

columok

If you've stalled at linear programming you might look at a way of pressing 3x a week but varying the intensity/volume. There's a rake of different options for this and some of the more knowledgeable posters will know more.

weeman2

Why not try higher reps ? The shoulders get alot of use in everyday life so need higher reps to get stimulated above the norm 3 sets of 5 reps isnt enough.

If you are more interested in building them hence getting a burn then dont bother yourself with the weight you are lifting go to between 12-15 reps, do them slow and steady.

To really burn them do side, front and bent over raises first, 20 reps of each for 2 sets then you will feel them burn

You could do them twice a week but above that its too much.

If its power you want try some olympic lifting, standing press s with a push from the legs or a strongman log.

El Horseboxo

I found some plyometric shoulder and arm work good for building up a bit of explosive strength to get me through a sticking point. Work with a mate and a medicine ball really helped a lot by doing chest passes and power drops. Also incline push ups where you move your hands from inside and push to a wider position.

I don't think trying to work on the shoulders 3 times a week will help too much as you may exhaust the muslce. Trying something like that has never worked for me and i got progressively weaker in each workout during that week. But in saying that it may work for some. I really find trying to get a quicker movement with a lighter weight at higher reps very beneficial. I'm lifting close to 100kg over my head and i'm hitting a plateau. What i will probably do is lower the weight to 50 or 60 kg and push press about 12-15 of them for 4 sets as quick as i can. Keep the momentum fast so i don't hit any dead stalls and then increase the weight each workout by doing the same until i feel i can try push past my past record.

The Guvnor

Shoulders are one body part you don't want to overtrain!

Less is more on shoulders mate IMO!

Lantus

The shoulders are no different to any other body part and should be trianed and RESTED as all the others.

I work my shoulders once every 5 to 6 days and get great growth. My chest is another area and has not developed significantly since I started over 2 years ago. However, I wont try to overtrain it. Just focus on intensity and quality (i.e. good technique to focus my efforts and get results.)

itsallaboutheL

Your grip is too narrow.

Incline press if you're slow off the chest.

Close grip bench if your lockout is dodge.

You're probably not doing enough upper back work.

Sangre

I found my press went nowhere when doing starting strength. I definitely think adding some more volume, at least temporarily, should help. Why not try your traditional 3x5 session one day and a higher volume set another day e.g. 3x10. I'd personally try this before specficially targetting areas like L suggests above. If your other lift numbers are accurate I think you can increase your lift a lot more through pressing before you need to target weak points.

Also, as with all lifts, how is your form? Are you squeezing abs and gultes while pressing?