Adam Knowlden
01-18-2004, 12:59 PM
This weeks exercise will incorporate,
Power-rack medial press-
3 sets
Power rack presses are excellent for building up pressing power in the side deltoids. By limiting the presses range of motion, the medial heads can be better targeted to build up thickness and strength in this region.
To perform a power-rack press, begin by securing a squat station or power rack. Now, position the rack at chin level. The execution of this exercise is the same as a standing military press, with one major difference. You will only bring the bar down to your chin; not your chest, before beginning a new repetition.
This will force your side delts to take the reigns of the shoulders and severely limit the use of the front delts. Remember that the front delts take on most of the work during the beginning of the movement and to the half way part of the range of motion. So, by stopping the bar at your chin level you are effectively cutting the range of motion in half and limiting the utilization of the front deltoids in the exercise. This is exactly what we are looking for in this exercise! Be prepared to use a little less weight with these, however, power rack presses can greatly enhance the side deltoid size and power.
For the power rack presses we are aiming for a general rep range of 6-8 reps.
http://www.abcbodybuilding.com/magazine03/adam/manblack.jpg
Power-rack medial press-
3 sets
Power rack presses are excellent for building up pressing power in the side deltoids. By limiting the presses range of motion, the medial heads can be better targeted to build up thickness and strength in this region.
To perform a power-rack press, begin by securing a squat station or power rack. Now, position the rack at chin level. The execution of this exercise is the same as a standing military press, with one major difference. You will only bring the bar down to your chin; not your chest, before beginning a new repetition.
This will force your side delts to take the reigns of the shoulders and severely limit the use of the front delts. Remember that the front delts take on most of the work during the beginning of the movement and to the half way part of the range of motion. So, by stopping the bar at your chin level you are effectively cutting the range of motion in half and limiting the utilization of the front deltoids in the exercise. This is exactly what we are looking for in this exercise! Be prepared to use a little less weight with these, however, power rack presses can greatly enhance the side deltoid size and power.
For the power rack presses we are aiming for a general rep range of 6-8 reps.
http://www.abcbodybuilding.com/magazine03/adam/manblack.jpg