185 lb Seated Press

[@vaushawnbrown644]

Good stuff, hope all is well and you making gains

[@dekelkap8886]

Good to see you again, nice lift

[@hildebrandspencer]

Thanks! Been having a real low key month. Mostly just been working on seated OHP and dead’s.

[@JeffNixonComedy]

Great work!

[@atlaspowershrugged]

Get a bench with a shorter upright. Being able to move your head back makes the difference between 185 and 285.

[@hildebrandspencer]

Well ideally, I’d like to be able to press 285 at some point! It helps that much?

[@atlaspowershrugged]

hildebrandspencer I'm not guaranteeing it'll be instantaneous, but I was able to do 285 on several occasions with a really good seated ohp bench/rack at the powerhouse in Chatsworth. I can't do more than 185-200 on most gyms racks because the tall bench doesn't let me move my head out of the way.

[@eliotlaurent3278]

hildebrandspencer not 100 pounds, but easily 10-20 pounds

[@FirstLast-rm7mb]

Have you noticed a significant increase in lateral delt development after all this vertical pressing? I'm really struggling to bring up my side delts and it's really confusing me!

[@hildebrandspencer]

Yes for sure! If lateral delts is your main focus, I would shy away from the seated barbell press and put more of an emphasis on dumbell presses as well as proper side raises. I'd suggest looking into how Alberto Nunez does side raises, it looks a bit odd but it has really helped my target the lateral head.

[@FirstLast-rm7mb]

@@hildebrandspencer thanks for the info. I've actually being doing a technique similar to Alberto's that Athlean - X talked about but it's been getting a bit boring lately and I've stopped seeing results. Why do you think emphasising *dumbell* presses over barbell is better for the laterals?

[@hildebrandspencer]

For me it just allows a more vertical press which distributes the load more evenly between front/lateral heads. Doing them standing and one shoulder at a time (while to hold onto a rack and stabilize) has been working great for me!

[@FirstLast-rm7mb]

@@hildebrandspencer Interesting, I never thought of that. Yeah, I guess you could get a way better range of motion and isolation. Seems so counter intuitive to think that there's much lateral head involvement.... when going through the motion it kinda seems front dominant... but dammit I'm sick of lateral raises!

[@hildebrandspencer]

Have you tried switching up your variation? Cable w/handle, Kettlebell, seated/standing, bands?

[@mason-jones]

How much pulling do you do, it look pretty low in volume in the description?

[@hildebrandspencer]

That’s just the pressing/upper body portion. Pretty much every day I’m lifting I’m doing some sort of pulling. EDIT: Forgot to mention that on both pressing days I have Pullups/chinups during my warm up. As well as Shoulderok Swings.

[@mason-jones]

hildebrandspencer Ahh I gotcha, that’s what I figured. But good stuff mate, I really like the looks of those giant sets! Tomorrow is gonna be my first workout where I wanna get huge and strong instead of calisthenics, so I came around for inspiration!

[@FlexbulletFit]

Very strong press there man 👏👍 Great routine posted to make that possible too. Just subbed #733 & Like #18. I got a channel too and I would love it if you checked it out sometime and shared your thoughts.Sub too if you like the content and let's keep making gains 💪👊👍

[@hildebrandspencer]

Thanks Flex!