Dumbbell Shoulder Press

[Unmoosical]

For the past month or two I've been doing some shoulder presses with dumbbells but I've run into the problem of not being able to lift the weight to the starting position.

I'm looking for suggestions for a way to get the weight up to a starting position. Last time I did them (with 55lb dumbbells) I needed someone to help me lift them. I've just found it funny because once the weight is up I didn't have a hard time (relatively speaking) lifting them (5x5s), I just don't see how I'll get the weight to starting position.

So far I've come to the conclusion that I either need to move to the cable shoulder press machine or always have someone help me get the weight up. I usually don't workout with anyone so I'd probably move to the cable machine.

Suggestions?

 

[crt1530]

If you're doing them seated, kick them up with your knees. If you're doing them standing, power clean them.

 

[presidentender]

Originally posted by: crt1530
If you're doing them seated, kick them up with your knees. If you're doing them standing, power clean them.

 

[brikis98]

Originally posted by: crt1530
If you're doing them seated, kick them up with your knees. If you're doing them standing, power clean them.

Exactly right. To illustrate, here is a video of a guy doing seated dumbbell shoulder press - note how he kicks the dumbbells up with his legs at the start. It works very well and requires no other person to help you - hell, the guy is using 120lbs dumbbells.

 

[iluvdeal]

I workout at home and use power hooks to assist me on heavy dumbbell shoulder presses and incline dumbbell bench presses. Google "power hooks" for pics and more info.

 

[Unmoosical]

Thanks for the replies guys. I do them seated so I'll try work on kicking them up.

 

[Eric62]

I always suggest barbells for mass training, and DB's (or machines) for isolation work.
Also if you do your overhead pressing while standing up you'll develop greater coordination, and will be able to use leg drive to "cheat" out a couple of extra reps - those reps will be the ones that build the bulk you're seeking - if that's what you're after. If not, buy a bow flex - lol.

 

[SociallyChallenged]

Originally posted by: Eric62
I always suggest barbells for mass training, and DB's (or machines) for isolation work.
Also if you do your overhead pressing while standing up you'll develop greater coordination, and will be able to use leg drive to "cheat" out a couple of extra reps - those reps will be the ones that build the bulk you're seeking - if that's what you're after. If not, buy a bow flex - lol.

Hm, I don't really wanna put this down, but the information here is not completely correct. Barbells = good, yes. DBs are equally as good in certain lifts like this. I do standing BB military press because it helps to stabilize your core a bit better and seems a bit more functional to me, but both work quite well. The "cheating" out a few extra reps will not help you build more mass. They will not induce greater hypertrophy. If you have failed with your shoulders only, you have failed and need to set the weight down (unless you're doing push presses). You will gain the same amount of mass and will not run into central nervous system fatigue as quickly this way (actually I would try to keep from failing period). And to everyone: don't ever buy a bowflex.

 

[Eric62]

^^^ I couldn't disagree more about not training to failure.
The cheating enables you to train your delts beyond the level you normally could. Yes this can lead to over training (central nervous system fatigue - as you accurately put it). This "heavy duty" (Menzer speak) technique should be reserved for your final heavy set, IMO.
I don't assume that the OP necessarily wants to max out his genetic potential, but should he, the "cheating" principal (Weider speak) will absolutely help him on that quest.
My Bow Flex comment was a joke - but if generalized fitness is your thing, and looking like a muscle head is something you want to avoid - then why not???

 

[SociallyChallenged]

Originally posted by: Eric62
^^^ I couldn't disagree more about not training to failure.
The cheating enables you to train your delts beyond the level you normally could. Yes this can lead to over training (central nervous system fatigue - as you accurately put it). This "heavy duty" (Menzer speak) technique should be reserved for your final heavy set, IMO.
I don't assume that the OP necessarily wants to max out his genetic potential, but should he, the "cheating" principal (Weider speak) will absolutely help him on that quest.
My Bow Flex comment was a joke - but if generalized fitness is your thing, and looking like a muscle head is something you want to avoid - then why not???

What you fail to mention is training to failure also increases likelihood of joint damage, muscle strain, bursting blood vessels, etc, along with CNS fatigue. Also, in my routine there is no "final heavy set." Every set is heavy, same weight every time. 5 reps. There are several popular programs that suggest training to failure and I have done them, which lead to a lot of good and bad things. For overall good fitness levels while maintaining no injuries, I always suggest not training to failure (I'm studying to become a physical therapist. Safety is the goal while balancing training).

Bowflexes are super expensive. May as well buy a BB and weight and go at it. You don't have to be a muscle head for that.

 

[gramboh]

Is there evidence to show that cheating on the last set of OHP will increase your OHP? Changing it to a push press just means you are using hip power to get the weight up once your shoulders fail on strict pressing it. I used to cheat with push press to complete reps once I failed on strict press, now I just rack it. I found the cheating didn't help anything and just made my shoulders more tired/sore and recovery longer. Now if I want to do push-press I just do push-press from the start.

 

[BeauJangles]

Originally posted by: gramboh
Is there evidence to show that cheating on the last set of OHP will increase your OHP? Changing it to a push press just means you are using hip power to get the weight up once your shoulders fail on strict pressing it. I used to cheat with push press to complete reps once I failed on strict press, now I just rack it. I found the cheating didn't help anything and just made my shoulders more tired/sore and recovery longer. Now if I want to do push-press I just do push-press from the start.

No, I don't believe there is much evidence of any improvement after cheating.

Think about it. When you switch from a strict DB press to a DB push press (or even to a DB thruster) you are using other muscles to compensate. Your hips are putting momentum on the bar and then your arms are just finishing off what's left. Also, you can always push press or thruster more than you can strict press. Therefore, the amount of left over work for your arms wouldn't be too much and that leftover amount is confined to a very limited ROM.

I agree with you, if you're going to push press, do so from the start. It's a different movement with a different goal.