Military press problem

B

betsie2k

0
I am having problems with Military presses.

Well I do shoulder presses aswell, same thing.

Problem is, I can't seem to lift any heavier at all since I started lifting.

I find it really difficult to military/shoulder press with any heavier weights.

My max is 35lbs each dumbell (70lbs total)

How can I get past this?
 
Incline and flat bench press are good compound lifts to help with the military press which is also a good compound lift. Try some variety, maybe do it with a barbell sometimes(just be careful not to curve your back too much). But what I do is lower the weight, maybe go down to 30 lb dumbells and do 12-15 reps, if you can do more than that then you can do 35s for 10. A lot of times I have to up the reps and lower the weight a lot in order to increase the weight I can lift.
 
My whole routine would take ages to list because I do 3 different exercises on 3 different days.

eg. flat bench on mon, dumbell bench wed, incline bench fri.
bent over row mon, straight heavy rows wed, face pulls fri.
Db pullover mon, incline db pullover wed, straight arm db pullover fri.
and so on

My shoulder/military press part consists of

Dumbell Shoulder press monday

1x8 at 30lbs, 1x6 at 35lbs, 1x6 at 35lbs (tried for 40lbs too much)

Seated dumbell press wednesday

(same sets as monday)

Barbell military press friday

Cant remember what I do with bb mil press. reps and sets are very similar
Only just started doing barbell presses last week.
 
Here is your problem....

this
My whole routine would take ages to list because I do 3 different exercises on 3 different days.
Click to expand...

and this

Cant remember what I do..
Click to expand...

You don't have a solid routine, you are doing this and that, you have no structure. Contrary to popular belief you can't just go in, lift and then build strength. There is a structure behind it that you use or guess what...you wont get anywhere.

Different goals, different programs. You really should start all over, fresh new routine, do it the right way and you will be stack.

Look at the sticky thread for more information on routines, lifting or make it really easy on yourself and grab this book.
 
I've got my routine(s) all sorted but I have only just started this new routine the other day.

I used to do the same 12 exercises 3 times a week but I have just swapped and varied them about.

Sorry for the confusion.

Short on time but here goes:

workout and weights used at this moment in time:
monday
flat dumbell bench press (1x8 22kg, 1x6 24kg 1x4 22kg)
flat dumbell pullover (1x8 22kg, 1x6 24kg, 1x4 24kg)
incline chest flies (1x8 18kg, 1x6 20kg, 1x4 20kg)
weighted shrugs (1x8 22kg, 1x6 24kg, 1x4 24kg)
bent over rows (1x8 22kg, 1x6 24kg, 1x4 24kg)
weighted oblique crunches (just added these, sets reps i will find out next time at gym)
leg press (1x8 75kg, 1x6 85kg, 1x4 95kg)
dumbell upright rows (1x12 12kg, 1x8 14kg, 1x4 14/16kg [depends how tired I am])
shoulder presses (1x8 14kg, 1x6 16kg, 1x6 16kg)40lbs too much
seated dumbell tricep extentions (1x8 10kg, 1x6 10kg, 1x4 12kg)
dumbell curls (1x8 12kg, 1x6 14kg, 1x4 14kg)

wednesday
barbell bench press (1x8 50kg 1x6 50kg 1x4 50kg)
straight arm pullover (1x8 20kg, 1x6 22kg, 1x4 22kg)
peck deck (cant remember this machine lbs kg's???)
overhead shrugs (1x8 12.5kg, 1x6 15kg, 1x4 15kg)
seated rows (1x8 70kg, 1x6 75kg, 1x6 80kg)
incline sit ups (1x8, 1x6, 1x4)
dumbell squats (3x8 30kg each db)
wide cable upright rows (1x8 30kg, 1x6 35kg, 1x4 35kg)
barbell shoulder press (i think same as db shoulder presses)
lying dumbell tricep extentions (1x8 10kg, 1x6 12kg, 1x4 12kg)
dumbell preacher curls (3x8 15kg)

- only done this new wednesday workout once, a lot to change, adding some deadlifts in somewhere soon

fridee
incline dumbell bench (1x8 18kg, 1x6 20kg, 1x4-6 20kg)
incline pullover (1x8 22kg, 1x6 24kg, 1x4 24kg)
flat chest flies (1x8 18kg, 1x6 20kg, 1x4 20kg)
lat raise on incline bench (3x8 6kg)
face pulls (1x8 40kg, 1x6 50kg, 1x6 55kg)
side bends (1x8 22kg, 1x6 24kg, 1x6 24kg)
dumbell squats or leg press (same as wed or mon)
cable upright rows (1x8 30kg, 1x6 35kg, 1x4 35kg)
seated dumbell shoulder press (1x12 12kg, 1x8 14kg, 1x4 14kg)
cable overhead tricep extentions (1x8 25kg, 1x6 30kg, 1x4 30kg)
reverse curls might change to concentration curls (1x8 12kg, 1x6 14kg, 1x4 14kg)

Putting deadlifts in somewhere
Snatch cuban presses going in somewhere.
dips and pullups going in somewhere.
I am trying to minimise doing the same 2 exercises a week. ofc there are some exceptions.

I have only just changed around these routines so they are still a little crappy
 
i dident even read it all, but its way too much..for a full body you dont really need more than 6 exercises a day. 3-4 of them being compound big movements, and the rest ab isolation or other things you might need..
 
hmm i guess it is quite a lot.

I do have isolation arm exercises because I want bigger arms.

I dont want to miss anything out :confused:
 
Hmm, yeah. It seems that people think the more exercises they rush through, and the longer they are in the gym, the more muscle they will gain. This is not the case. It's like running. You can run very fast, small steps, or you can run very big, slower steps. The big steps will win.
 
betsie2k said:
Dumbell Shoulder press monday

1x8 at 30lbs, 1x6 at 35lbs, 1x6 at 35lbs (tried for 40lbs too much)

Seated dumbell press wednesday

(same sets as monday)
Click to expand...
Whenever you do shoulder or isolation exercises, use high reps( always above 10)with a lower weight
 
Ok thanks for the advice.

I will try revise my workout and do a little research.

How come I need to do high reps for shoulders?

Does it not work like any other muscle?
 
How come I need to do high reps for shoulders?

Does it not work like any other muscle?
Click to expand...
You are more likely to have an injury when using heavier weights for shoulders. Try find that article, so it can explain it better( I forgot most of it).
 
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