Overhead Press vs Lateral Raises

Juice
Topic Author
Platinum Member

01 Mar 2012 18:18 #95303 by Juice

Overhead Press vs Lateral Raises was created by Juice

Worked shoulders today and for the first time didn't do any overhead presses, focussing solely on lateral raises (side, front and rear). My question is if it ok to remove overhead presses from a shoulder routine and focus on the lateral raises I listed.

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CHAPEL
Platinum Member

01 Mar 2012 18:39 #95304 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

yes its ok.. My delts are probably my best muscle group and I took out overheads ages ago, as soon as I did they exploded, was weird.. I only do laterals, frontals and rear flys, and every now and again some kind of over head..

To you it may look like I just did a push-up... But in fact, I just bench-pressed the world.

"You put the devil on the other side and I will come to fight." -Royce Gracie

Its legs day, legs day, gotta get down on legs day.

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vinze187
Junior Member

01 Mar 2012 18:55 - 01 Mar 2012 18:58 #95306 by vinze187

Replied by vinze187 on topic Overhead Press vs Lateral Raises

I always thawt compound movements were key to adding mass instead of isolated. But worth a try if u guys say this works. Its sure gonna feel odd the first few workouts though. Lol. Like sumthin heavy is missing.

@ juice. How did it feel leaving out the press? Did u get the desired feeling that u would normally get after your shoulder workout?

Last edit: 01 Mar 2012 18:58 by vinze187.

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CHAPEL
Platinum Member

01 Mar 2012 18:57 #95307 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

don't forget that your body may not dig the change at all.. just experiment

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Juice
Topic Author
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01 Mar 2012 19:06 #95308 by Juice

Replied by Juice on topic Overhead Press vs Lateral Raises

vinze187 wrote: I always thawt compound movements were key to adding mass instead of isolated. But worth a try if u guys say this works. Its sure gonna feel odd the first few workouts though. Lol. Like sumthin heavy is missing.

@ juice. How did it feel leaving out the press? Did u get the desired feeling that u would normally get after your shoulder workout?

To my surprise, the shoulders actually felt more 'worked' especially my front delts (first time doing front lateral)

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CHAPEL
Platinum Member

01 Mar 2012 19:12 #95309 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

you can either do them holding them laterally or hammers.. Laterally hurts my shoulders a hell of a lot and I can go damn heavy on the hammer ones so i do those.. They pack size on to the anterior delt.

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Juice
Topic Author
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01 Mar 2012 19:21 #95311 by Juice

Replied by Juice on topic Overhead Press vs Lateral Raises

Tried both, preferred them lateral. With the side laterals, do you start with the db's by your side or in front?

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vinze187
Junior Member

01 Mar 2012 20:19 #95316 by vinze187

Replied by vinze187 on topic Overhead Press vs Lateral Raises

I tend to almost always do side laterals from a seated position. Seems to work well.

@ juice. Glad u felt they were effective. I'm definitely gonna mix it up a bit and trick them delts.

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CHAPEL
Platinum Member

01 Mar 2012 20:29 #95318 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

depends how heavy I am going, if its a bit too heavy i will hold them slightly to the front, if i am going for form i will go from the sides.. On shoudlers i generally just smash and use very little form, Seth Feroce style..

Seated is lekker, takes the 'swing momentum' factor out of it

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Juice
Topic Author
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01 Mar 2012 20:43 #95322 by Juice

Replied by Juice on topic Overhead Press vs Lateral Raises

And the rear laterals, seated or standing?

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CHAPEL
Platinum Member

01 Mar 2012 20:45 #95323 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

always seated for me

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vinze187
Junior Member

01 Mar 2012 20:47 - 01 Mar 2012 20:50 #95324 by vinze187

Replied by vinze187 on topic Overhead Press vs Lateral Raises

Agree. Seated keeps form in check but I find I can't go heavy then. But the "burn" is good.

I'm as curious as juice is about anterior delts cos for me these are lagging.

Last edit: 01 Mar 2012 20:50 by vinze187.

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CHAPEL
Platinum Member

01 Mar 2012 20:53 #95327 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

hit those frontal raises hard..

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ABC01
Platinum Member

01 Mar 2012 20:55 #95328 by ABC01

Replied by ABC01 on topic Overhead Press vs Lateral Raises

Dorian Yates also suggests doing lateral and front raises before overhead press. Seems like it worked for him

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spike
Platinum Member

01 Mar 2012 21:06 #95329 by spike

Replied by spike on topic Overhead Press vs Lateral Raises

I love lateral raises, but i cant say i ever do front raises... My anterior delts grow like weeds just doing benchpress

Um, but im scared of needles...

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CHAPEL
Platinum Member

01 Mar 2012 21:08 #95330 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

is your chest lagging..?

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vinze187
Junior Member

01 Mar 2012 21:13 #95332 by vinze187

Replied by vinze187 on topic Overhead Press vs Lateral Raises

Sorry Chapel. I meant rear delts. No clue why I typed ant delts. Unless subconciously I feel they're lagging as well. Lol. But I got the info anyways, thanks again...seated leaning forward lat raises to focus on rear delts rite?

@ABC yes he did say that, he also said he prefers to pre-exhaust the delt by a heavy press movement before hitting them with isolated movement. Think I'm gonna take a page outta chapels and juices workout here and just drop press for a few weeks. No disrespect intended to mr yates though though

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CHAPEL
Platinum Member

01 Mar 2012 21:22 #95335 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

ya leaning forward.. if you have one of the old school chest fly machines in your gym you can sit on it the other way round and do rear flys, they work like a treat, couple those with some facepulls and the bent over laterals focusing heavily on the contraction and those posterior delts will start popping to give you that nice cannon ball effect that feeds straight into you tri.

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spike
Platinum Member

01 Mar 2012 21:28 #95337 by spike

Replied by spike on topic Overhead Press vs Lateral Raises

Not lagging too badly, but my anterior delts do tend to overpower my upper pecs

Um, but im scared of needles...

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CHAPEL
Platinum Member

01 Mar 2012 21:29 #95338 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

that's the machine i am referring to, just sit the other way round.. Best posterior delt contraction ever

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CHAPEL
Platinum Member

01 Mar 2012 21:31 #95339 by CHAPEL

Replied by CHAPEL on topic Overhead Press vs Lateral Raises

spike wrote: Not lagging too badly, but my anterior delts do tend to overpower my upper pecs

i have the same problem. Coupled with that chest injury I have my chest is pretty much close to flat, ask KOE haha..

Its sounds pedantic but it really kills my over all physique, side profile barely looks like I train

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vinze187
Junior Member

01 Mar 2012 21:41 #95342 by vinze187

Replied by vinze187 on topic Overhead Press vs Lateral Raises

@ chapel. Flip bud. Thanks again for the in depth advice. So looking forward to shoulders tomorrow.

@ juice. Sorry bud for the mini hijack. All shoulder related though and not a press movement in sight.lol. Thanks for starting this thread.

@ spike. Just a thought but if ant delts overpower the chest press movement and take away from pecs isolation, would a declined press not focus more on isolating the pecs? Like I said, just a thought as it seems likely in theory but maybe not in practice.

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spike
Platinum Member

01 Mar 2012 21:56 #95347 by spike

Replied by spike on topic Overhead Press vs Lateral Raises

Vinze: it can, but i prefer dips to decline bench when hitting lower chest. Problem is this focuses on the lower portion of the pectorals and so the upper pec still gets left behind

Um, but im scared of needles...

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vinze187
Junior Member

01 Mar 2012 22:07 #95348 by vinze187

Replied by vinze187 on topic Overhead Press vs Lateral Raises

Aah I see what you mean bud. So no real solution then. That suxx.

But thanks for the input on the rear delts and lateral raises.

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Deadgoat
Platinum Member

02 Mar 2012 06:36 #95379 by Deadgoat

Replied by Deadgoat on topic Overhead Press vs Lateral Raises

For hypertrophy I also find ditching OHPs and just focusing on medial and posterior head works well only problem is this affects my strength on chest day as your front delt will get weaker in the pressing movements for chest

Sorry guys Apparently it is true, cause its happened to certain people already, so I’m not taking any chances !!
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