Shoulder presses are one of the most butchered exercises you'll see people do in the gym.
The biggest issue is the tendency to use too much weight...followed closely by allowing the triceps to take over the movement instead of focusing on getting a good contraction in the deltoids.
Shoulder presses done for muscle growth are humbling...and just pushing more weight doesn't always do the trick.
This exercise FORCES you to slow the movement down and really feel the delts working...they HAVE to activate in order for the exercise to get performed.
It does require a bit of specialized equipment, though.
How to do Plate-Bar Shoulder Presses
Now, first off, if you don't feel comfortable doing this one, don't do it. Fair warning.
That being said, I found it to be completely safe when done with a slow and controlled movement.
First, you'll need a rack, an empty bar and a BUMPER plate. DO NOT use raw steel plates for this one...the bar will roll more easily and compromise the exercise. A grippy bumper plate is perfect.
Set the rails in the rack to about shoulder height. I'm using a 25 lb plate in the demo here. It's thick enough to maintain it's shape while you're holding it.
Hold the plate like you're going to press it horizontally...now set it under the bar right in the middle.
Now very slowly begin to press it off the rails. THIS is when the balance requirement really kicks in. You'll need to pay very close attention to how the bar is sitting on the plate...every moment needs your focus.
Press the plate ONLY to about eye level or a little above.
This is critical... we want to be able to see exactly how the bar is balancing on the plate so you can constantly maintain the balance.
Lower it back down slowly then repeat.
You can set the bar on the rails between reps, if you like, however I prefer continuous tension loading for greater hypertrophy benefits in the delts. This is not a strength exercise...this is all about activation and tension.
Complete your reps...don't even worry about counting reps. Just focus on the tension. Watch the video for this one for sure.
Take a minute rest, then switch sides and go again.
Again, ONLY press to about eye level, so you can keep your eyes on the bar balance.
I recommend a couple of sets on each side.
Using a Lighter Weight and Full Range of Motion
If you have a 10 pound bumper plate that is more flexible, you can safely do a full range press, going up and over to the other side.
This flexibility creates a "taco" effect so that the bar has nowhere to roll. You still get some of the instability benefits without any danger of the bar rolling out.
Keep this one to light weight only...it's also a fantastic variation on the concept.
Overall, I found this Plate-Bar Shoulder press to be extremely effective at working the delts. I don't have great shoulders in terms of joint stability and I don't get a lot of growth benefits from barbell overhead presses.
I found this exercise lit up my delts very effectively, giving what I can already feel is a tremendous growth stimulus...something that barbell or dumbbell presses can't compete with.
Again, if you're not comfortable with the mechanics of this one, DON'T do it. However, when done under control it's very safe and highly effective.
Try this simple wrist extension trick for more effective lateral raises and wider shoulders.
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