Certainly technique is still important and we don’t want anyone lifting with poor form. However, we’ve already found that with longer rest breaks than they’re used to and some great flexibility and mobility exercises between sets, we’ve have been able to lift more weight and improve strength heading towards our 6 week Targets.
Read on for this week’s news…
Oxygen Health & Fitness
Standing Dumbbell Shoulder Press
The benefits of using dumbbells instead of a barbell range from the obvious to the obscure. First, of course, is versatility. You can use a pronated grip to mimic the hand position of a barbell press, or a neutral grip to make it easier on the shoulder joints of injured lifters. If you have a shoulder injury, past or present, choose dumbbells over a barbell, and avoid machines.
Dumbbell variations potentially hit more of the stabilizer muscles in your shoulder girdle, which is a nice benefit. But the biggest reason to choose dumbbells is to give your central nervous system a break, a tip from powerlifter Dave Tate. When you have a drained CNS, the first thing to do is take the barbell out of your hands. You’ll suffer less fatigue from that workout, and recover more fully from previous training sessions.
One benefit of the standing version is you engage more core muscles to maintain your balance and control the weight. Using dumbbells increases your range of motion and forces each arm to work independently.
- Hold a dumbbell in each hand at ear height using a pronated grip (palms facing away from you), with the elbows to the sides pointed downward.
- Exhale as you drive both dumbbells overhead until the elbows are fully extended. Keep the head upright and in a neutral position.
- Slowly lower the dumbbells to the starting position while inhaling.
- Repeat for reps.
Up and In
Drive the dumbbells up and inwards so that they touch together above your head at the top of the movement. This allows you to use a greater range of motion, one of the real benefits of using dumbbells over a barbell.
Strength on the rise
This current Program has seen us alternate weeks of low volume/heavy weights with high volume/moderate weights. The technique known as Periodiszation the systematic planning of athletic training. It involves progressive cycling of various aspects of a training program during a set period. We already use periodized mesocycles (usually around 6 weeks) but within our latest Program we are utilising microcycles of different intensities and the results are showing.
Bruce builds his bench
However, since that discussion, Bruce cut his weight back, focused on full depth range of motion. He’s since increased his weights back up to a level that’s heavier beyond what he had previously lifted and now they are looking better than ever. Nice one Brucey.