|Heavy partial push presses with 440 pounds. These worked pretty well for me back in the original Dinosaur Dungeon - something like 20 years ago!|
Hail to the Dinosaurs!
One quick note, and then we'll talk iron - as
in, answering more questions about overhead
presses and partial presses.
1. The July-August Dinosaur Files
It's a great issue - and you can grab it
By the way - if you missed the May-June
issue, you missed another good one -
but you can still grab it - right here:
2. Pressing Questions, Part 2
We continue to get tons of questions
about doing heavy partial presses if your
power rack isn't high enough to do them
in the rack.
Here are some of the most common ones.
Q. Can I do seated press lockouts?
A. You can, but they can be very hard on
your back - and balance is always a bit
tricky on seated presses - so you're always
at risk of tipping a bit, and that can be very
bad if you do heavy lockouts.
Standing lockouts are much safer and
much more secure.
If you can't do standing lockouts, I would
suggest doing standing presses or standing
dumbbell presses instead - combined with
bench press partials in the rack.
And yes, I know some of you do seated
overhead presses and like them - and that's
fine - but we're talking about heavy lock-
outs, and those are a much different
Q. Can I do kneeling partial press lockouts?
A. Again, you could do it, but they're not
a very stable exercise. I wouldn't bother
Q. Can I do heavy one-dumbbell lockouts?
A. It would be very tough to do these
safely and securely.
There's no good way to get the dumbbell
into position for your lockouts.
Again, I'd do regular presses or regular
dumbbell presses in conjunction with
bench press lockouts in the power rack.
Q. Would bench press lockouts be enough
to build pressing power?
A. Absolutely - especially if you include
some kind of full-range barbell or dumb-
bell overhead press in your program.
I've noted before that I once increased
my five-rep PR in the seated DB press
from 5 reps with a pair of 100's to 5
reps with a pair of 120's - by doing no
pressing movements other than bottom
position bench presses, partial bench
presses, and bench press lockouts in
the power rack.
Lockouts are big medicine - you don't
need to try to do them on everything
or to include many different exercises.
Q. Where can I find your new course
on heavy partials?
A. Right here:
It's available in a PDF format - and fully
printable - so you can order it and read
it on your preferred device - or print it
out and read it in hard-copy format,
whichever you prefer.
There are a lot more questions, and I'll
cover them in future emails.
In the meantime, and as always - thanks
for reading, and have a great day. If you
train today, make it a good one!
Yours in strength,
P.S. For more information on building
serious pressing power, grab a copy of
The Dinosaur Military Press and
Shoulder Power Course:
PDF - See the links for our PDF
courses right here:
P.S. 2 Thought for the Day
"Train hard and heavy, but train
smart. Hard and heavy doesn't
work very well without smart."
- Brooks Kubik
BEFORE YOU LEAVE . . .
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