Best arm path for delt pressing?

HypertrophyCoach Joe Bennett Forums Training Best arm path for delt pressing?

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  • #22758
    Kenneth Watts
    Participant

    Joe,

    Had a quick question regarding the ideal arm path for a delt press. I know in regards to chest pressing I’ve heard you speak about the importance of having a bit of convergence at the top of the motion. That allows you to “drive the bicep towards the side of the chest” for better pec activation. For chest I usually accomplish that via Db press, although I wish I had the badass prime incline machine that you guys have.

    Does that same concept apply to delts for pressing movements? I’ve found that in the past when I’ve really tried to progress on Db military press I get to a point where it’s kinda sketchy getting the db’s into position (especially with no spotter). I like doing military with either a barbell/Swiss bar or in the smith rack as well, but I wasn’t sure if I was missing out by not having a slight bit of convergence at the top. I just find it’s a lot easier to load heavier and the racking/un-racking aspect of it just seems a lot safer. I’ve seen delt pressing machines that are a relatively fixed vertical path, while other that are a bit more of convergence at the top. Just was curious what you thought was ideal, or if there are benefits to both arm paths/ROM. Thanks for your time as always!!!

    #22768
    Joe
    Keymaster

    Joe,

    Had a quick question regarding the ideal arm for a delt press. I know in regards to chest pressing I’ve heard you speak about the importance of having a bit of convergence at the top of the motion. That allows you to “drive the bicep towards the side of the chest” for better pec activation. For chest I usually accomplish that via Db press, although I wish I had the badass prime incline machine that you guys have.

    Does that same concept apply to delts for pressing movements? I’ve found that in the past when I’ve really tried to progress on Db military press I get to a point where it’s kinda sketchy getting the db’s into position (especially with no spotter). I like doing military with either a barbell/Swiss bar or in the smith rack as well, but I wasn’t sure if I was missing out by not having a slight bit of convergence at the top. I just find it’s a lot easier to load heavier and the racking/un-racking aspect of it just seems a lot safer. I’ve seen delt pressing machines that are a relatively fixed vertical , while other that are a bit more of convergence at the top. Just was curious what you thought was ideal, or if there are benefits to both arm s/ROM. Thanks for your as always!!!

    #22831
    Kenneth Watts
    Participant

    Awesome Joe, thanks so much for your feedback I really appreciate it! I definitely am guilty of thinking “up” when it comes to delt pressing, when I train delts friday I’ll try to focus on that and see the difference. Glad to hear I made a good choice regarding the rack military press.

    Last question on this topic, do you think using accommodating resistance is a big difference maker on delt pressing? When I do an incline chest press in the smith rack using accommodating resistance makes a huge difference for me. I’ve tried doing military with and without bands in the smith and found I enjoyed both (haven’t tried free bar with bands yet). Does the fact that there’s potentially less range of motion on the military press play a role in that? I would say I train the military press with slightly less range of motion compared to an incline press, so that would result in less change of assistance coming from the band. Hope that makes sense, let me know if I’m way off here. Appreciate your feedback as always, really cool that we get to ask questions directly to someone like yourself 👍

    #22953
    Joe
    Keymaster

    Awesome Joe, thanks so much for your feedback I really appreciate it! I definitely am guilty of thinking “up” when it comes to delt pressing, when I train delts friday I’ll try to focus on that and see the difference. Glad to hear I made a good choice regarding the rack military press.

    Last question on this topic, do you think using accommodating resistance is a big difference maker on delt pressing? When I do an incline chest press in the smith rack using accommodating resistance makes a huge difference for me. I’ve tried doing military with and without bands in the smith and found I enjoyed both (haven’t tried free bar with bands yet). Does the fact that there’s potentially less range of motion on the military press play a role in that? I would say I train the military press with slightly less range of motion compared to an incline press, so that would result in less change of assistance coming from the band. Hope that makes sense, let me know if I’m way off here. Appreciate your feedback as always, really cool that we get to ask questions directly to someone like yourself 👍

    #22978
    Kenneth Watts
    Participant

    Awesome man thank you! I do tend to get stuck at the bottom rather than the top, so I’ll try adding accommodating resistance to see the difference. That makes a lot of sense regarding the hand width / stacking of the joints. I’ve done close grip for example with/without bands and it’s a significant difference. Thanks again Joe!

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