weak shoulders?

[tay1506]

I was wondering if my BP is 260 lbs and I weigh 155 should i be able to shoulder press more than 110? Also second question, I was wondering which everyone thinks is better training a muscle indirectly or directly to try to get that muscle bigger.

 

[bignate73]

compound movements allow for a greater overload potential and longevity in training the muscle. specific isolation work peaks out faster and is more specific wear and tear on the moving joint.

 

[tay1506]

How about the shoulder press? I really think this is what is hindering my BP.

 

[BiggT]

Ratio-wise, your shoulder press should ideally be much higher. However, don't feel bad, this is really common because most people prioritize the flat bench over all other presses. I have a friend who flat benches 515 Raw and he only uses 250 or so for military presses. Most people think 515 BP, thats awesome, I think serious strength inbalance.

Also, and please don't take this the wrong way, as I am just asking, if you can flat press 265, even without training it, you should still be able to overhead more than 110.....so, I have to ask about your flat bench form. Do you bounce/rebound the bar or raise your ass excessively off the bench? DO you complete a full range of motion?

If form is notan issue, I would just prioritize the overhead work for a while, or at least make inclines instead of flats a focus for a while to help with shoulder strength.

 

[bignate73]

no it should be helping a bit. getting better at pressing will only help you get better at pressing regardless of the angle.

 

[tay1506]

Well i might be able to do a little bit more than 110, but not much more i mean i dident actually max out on it. I think my form on BP is very good no bouncing or lifting my ass of the bench. However my rotary cuff is fucked up and i think its do to the imbalance in my strength.

 

[Phaded]

you talking seated ohp right?

 

[BiggT]

Well i might be able to do a little bit more than 110, but not much more i mean i dident actually max out on it. I think my form on BP is very good no bouncing or lifting my ass of the bench. However my rotary cuff is fucked up and i think its do to the imbalance in my strength.

You may be flaring your elbows when you bench. While this is not "bad form" per se, it is the cause of more shoulder problems and most guys are completely unaware of it. Tucking the elbows into the lats is much safer on the shoulders.

I'd suggest a focus on inclines and OHP for a while though.

 

[tay1506]

You may be flaring your elbows when you bench. While this is not "bad form" per se, it is the cause of more shoulder problems and most guys are completely unaware of it. Tucking the elbows into the lats is much safer on the shoulders.

I'd suggest a focus on inclines and OHP for a while though.

Never really looked at flaring of the elbows ill pay more attention tomorrow and i was thinking of focusing alot on incline as for OHP? Compared to my shoulders my chest is rather strong and big. To give you an idea i BP 260, Shoulder Press around 110-120, and on multi chest about 200 (150 x 10 because 150 is as high as it goes).

 

[BiggT]

If you're flaring your your elbows, that is a very common cause of shoulder issues with the bench press.

I'd bring my shoulders up to par anyway and include heavy incline and ohp work. And, also, check your elbows on flat benching, you should tuck them into your lats. I've seen way too many guys ruin their shoulders flaring their elbows on flat bench, then they blame it on all sorts of other things usually.