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  1. #1
    Registered User phoenix0096's Avatar
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    Overhead barbell press vs Seated dumbbell press

    I want to know your thoughts on standing barbell overhead press vs seated dumbbell overhead press.
    I'm currently doing the standing barbell press as my main shoulder movement. but as i progress to higher weights i feel some minor pains in my lower back ( this is probably from hyper-extending my back while doing the lift). I squeeze my glutes and flex my abs during the movement but still as i get tired in the last rep or two i tend to slightly hyperextend my back.
    I'm beginning to think to change this exercise with seated dumbbell press.
    the thing is I'm not sure.. maybe i should just continue with the overhead press (coz i like it) and maybe wear my weight belt and try to squeeze my abs as hard as i can against it and maybe change my leg stance (put one leg forward) as i read that it might help.
    so i'd like to know your thoughts about it
    is seated dumbbell press a safer option ?
    and does overhead press has higher risk of injury ? (and if so is it better at building shoulders muscle /is it worth the risk ? )

    PS.
    I don't progress my weights too fast ; in fact, i don't move to higher weights unless i can do 10/12 good reps on the previous weight. and i only make 11 pounds increments (we use the metric system and 5 kgs is the least increment i can make)
    Last edited by phoenix0096; 08-09-2020 at 04:24 AM.
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  2. #2
    CEO 10k/year Ironface's Avatar
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    Standing is superior to seated in every way except that seated has less axial loading and is therefore easier on lower back recovery.

    Standing uses more muscles and is generally considered a more athletic movement
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  3. #3
    Registered User Daniel1836's Avatar
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    They are probably the best two shoulder mass builders, and you can go quite heavy on both.

    Standing OHP is considered a "high injury risk" movement.

    I noticed slightly different gains from standing OHP, more front delt.
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    Registered User air2fakie's Avatar
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    Originally Posted by phoenix0096 View Post
    but as i progress to higher weights i feel some minor pains in my lower back ( this is probably from hyper-extending my back while doing the lift). ... in the last rep or two i tend to slightly hyperextend my back. ... and does overhead press has higher risk of injury ? ... I'm don't progress my weights too fast ; in fact, i don't move to higher weights unless i can do 10/12 good reps on the previous weight.
    Standing OHP isn't a high injury risk movement. Like any exercise, you can hurt yourself if your form is bad or you lift too heavy. If you like standing OHP, work on your form. Wearing a weight belt isn't a true fix for overarching your back.
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    I prefer standing barbell and seated dumbbell
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    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    Standing is superior to seated in every way except that seated has less axial loading and is therefore easier on lower back recovery.

    Standing uses more muscles and is generally considered a more athletic movement
    What if maybe I wanted to build the biggest delts possible, rather than do an athletic movement? Would the unstable standing OHP still be better?

    Didn't think so

    Easy win for seated DB press due to bracing and alignment
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    Registered User Xpiro's Avatar
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    No love for standing dumbbell?

    IIRC a study comparing seated/standing DB and seated/standing BB concluded that standing DB resulted in the most all-around delt activation, but obviously it's going to be the lightest of all 4.
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by jk202 View Post
    What if maybe I wanted to build the biggest delts possible, rather than do an athletic movement? Would the unstable standing OHP still be better?

    Didn't think so

    Easy win for seated DB press due to bracing and alignment
    Why would standing OHP be unstable?

    Also, delts work harder during standing OHP than seated, even with a lighter weight.

    https://pubmed.ncbi.nlm.nih.gov/23096062/

    If pure delt hypertrophy was the goal, a strong argument could be made for standing DB’s.
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    I noticed standing overhead pressing(whether you use barbell or dumbbells) got particularly more stable when I squeezed my glutes together, helped stabilize a bit. I guess I liked using the barbell more, it always had a badass feeling to it, holding a big object over your head like that. As far as shoulder compounds go, I alternate between anti gravity presses and scott presses now though, I really feel it all over the entire delt every time. Prolly never going back to overhead pressing haha.
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    Do not fuk with your lower back.



    Seated
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    Registered User superman704's Avatar
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    I do seated, standing was messing my lower back. I don't lower the dumbells all the way down, I do partials, keep the tension and concentrate on peak contraction
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    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    Why would standing OHP be unstable?

    Also, delts work harder during standing OHP than seated, even with a lighter weight.

    https://pubmed.ncbi.nlm.nih.gov/23096062/

    If pure delt hypertrophy was the goal, a strong argument could be made for standing DB’s.

    We'll have to disagree on that one. When I said unstable, I just mean less bracing than a seated variation.

    Can you OH press the same amount of weight with a barbell standing vs seated?

    The way it was explained to me, muscle activation (emgs) and actual output are two different things
    Last edited by jk202; 08-09-2020 at 04:06 AM.
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    Real answer here.

    It probably doesn't matter.

    So either, or preferably, hedge your bets and do both.
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by jk202 View Post
    We'll have to disagree on that one. When I said unstable, I just mean less bracing than a seated variation.

    Can you OH press the same amount of weight with a barbell standing vs seated?

    The way it was explained to me, muscle activation (emgs) and actual output are two different things
    No; I can press more weight seated than standing. However, due to the mechanical disadvantage of pressing from a standing position, you can elicit the same or greater growth stimulus even with a lighter weight. This is pretty well understood when we look at the data.

    Also are you and sunsean the same person? I made a comment on your physique over in Misc and he repped me
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    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    No; I can press more weight seated than standing. However, due to the mechanical disadvantage of pressing from a standing position, you can elicit the same or greater growth stimulus even with a lighter weight. This is pretty well understood when we look at the data.

    Also are you and sunsean the same person? I made a comment on your physique over in Misc and he repped me
    I don't do alt **** lol. I don't know who that is. Again, I'm fine politely disagreeing here. We don't all have to agree

    I just don't possibly see how you can justify more delt output in a less braced environment using less load. More muscle stimulus "somewhere", due to having to manage more stuff, sure absolutely.
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    Originally Posted by jk202 View Post
    I don't do alt **** lol. I don't know who that is. Again, I'm fine politely disagreeing here. We don't all have to agree

    I just don't possibly see how you can justify more delt output in a less braced environment using less load. More muscle stimulus "somewhere", due to having to manage more stuff, sure absolutely.
    Fair enough. But by that logic, lateral raises would be pointless because you can’t use as much weight as presses.

    Edit: https://igoodies.000webhostapp.com/?viagra=showt...post1611940851 <— your possible imposter. Still got repped so I’m good lol
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    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    Fair enough. But by that logic, lateral raises would be pointless because you can’t use as much weight as presses.

    Eh they load two different ranges and bias different heads of delt
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    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post

    Edit: https://igoodies.000webhostapp.com/?viagra=showt...post1611940851 <— your possible imposter. Still got repped so I’m good lol
    Lol weird, prob a mis quote. Have another for civil discussion
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    Originally Posted by jk202 View Post
    Lol weird, prob a mis quote. Have another for civil discussion
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    Originally Posted by jk202 View Post
    I don't do alt **** lol. I don't know who that is. Again, I'm fine politely disagreeing here. We don't all have to agree

    I just don't possibly see how you can justify more delt output in a less braced environment using less load. More muscle stimulus "somewhere", due to having to manage more stuff, sure absolutely.
    I politely disagree

    With the greatest respect, that is broscience you are spouting
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    Originally Posted by Hammersia View Post
    I politely disagree

    With the greatest respect, that is broscience you are spouting
    As always, thanks for your input, which completely ignored and irrelevant to real life
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    Seated barbell OHP, my favorite pressing movement.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Originally Posted by kenjoshx View Post
    Do not fuk with your lower back.



    Seated
    Your spine isn’t in the most favorable position when seated with your hips flexed
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