about the shoulder press

J

jor

0
This is my 2nd week on a full body workout that I got from exrx.net. I do this 2x a week, plus I just added 2 sets of push-ups to the routine. I can only do 8 push ups / set but that's major progress for me -- 4 months ago, I couldn't even do 1! hehe

I've two questions actually:

1) What I noticed is that the exercise I find most difficult is the shoulder press. Should I do extra work in that area?

2) When do I know it's time to increase frequency to 3x a week? Or when is time to increase weights?
 
I wouldn't work one area more than another because you don't want to end up with muscle imbalance (ie. your shoulders looking out of proportion to the rest of your body). Maybe you just need to adjust your technique slightly, but other than that you should gradually get better at it through doing what you're doing.
You may just be finding it difficult because it requires a fair bit of balance (unless you are using a machine).

You should make gradual increasments in either frequency or weight based on how you are coping with what you are doing. If you feel yourself being less challenged by the weights you are lifting (eg. able to lift more reps than at first), then it is time to add more weight to keep yourself in the desired rep ranges.
With a full body workout, I wouldn't do it more than 3 times a week because they can be quite exhausting from my experience. But if you feel that you are recovering quickly from each one then add another day but make sure you allow yourself plenty of rest.
In my opinion, 2 good strong workouts are more beneficial than 3 not so tough ones.
 
I agree with everything that jonny said. When you can do 12 reps with good form in my opinion it's time to increase the weight.
 
Shoulder press requires activiation of smaller muscles. In other words the shoulder press is harder to do than the chest press. Shoulder muscles are smaller.

Good advice above. If you can do 12 with perfect form and feel you can do more... increase the weight. If you cannot do at least 6 with perfect form... decrease the weight.

Change your routine every 4-6 weeks or if utterly bored :)
 
Hi Trainer Lynn,

Thanks, yet again, for the informative reply. I was wondering why I found the shoulder press so difficult. :) Will certainly follow the advice
 
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