Exercise substitution for overhead press?

[mattymoose]

Everytime I go heavy on oh press my back hurts. Can anyone suggest an alternative exercise?

[Fatty McFatso]

That's a very vague complaint.

I'd try a variation that removes points of fatigue. For a standing overhead press, you've got the possibility of any muscle in your body being pre-fatigued and messing with your form. So you might try seated presses (with or without back stabilization), and so on.

[zLeeKo]

upright rows upright rows upright rows upright rows upright rows

[mattymoose]

Originally Posted by Fatty McFatso

That's a very vague complaint.

I'd try a variation that removes points of fatigue. For a standing overhead press, you've got the possibility of any muscle in your body being pre-fatigued and messing with your form. So you might try seated presses (with or without back stabilization), and so on.

Seated oh press is a no go. It's the compression of my lower back that's the problem. Maybe standing one arm db press but even that agitates it and I agree wrt to potential form problems with that one.

[mattymoose]

Originally Posted by zLeeKo

upright rows upright rows upright rows upright rows upright rows

I always thought that was more for traps?

[LightCrow]

I guess first question is what is your goal for doing them. If it's delt hypertrophy there are a lot better exercises you can do (i.e. laterals or upright rows) than anything that is an overhead press.

[mattymoose]

Originally Posted by LightCrow

I guess first question is what is your goal for doing them. If it's delt hypertrophy there are a lot better exercises you can do (i.e. laterals or upright rows) than anything that is an overhead press.

Just want to put more mass on. I already do side lats, looking for something that might mimic the muscles that an oh press would target.

[Aathar]

For anterior delts, do front raises.

[alcahuetej]

Originally Posted by mattymoose

I always thought that was more for traps?

If you have good form upright rows should hit your shoulders, not your traps.

I read Lyle's article on upright rows and switched to those due to shoulder problems, and having to drop all pressing exercises.

Done correctly, they fry your shoulders, and maybe it's my mind playing tricks on me, but my shoulders look fuller than ever.

[mattymoose]

Originally Posted by alcahuetej

If you have good form upright rows should hit your shoulders, not your traps.

I read Lyle's article on upright rows and switched to those due to shoulder problems, and having to drop all pressing exercises.

Done correctly, they fry your shoulders, and maybe it's my mind playing tricks on me, but my shoulders look fuller than ever.

Do you go heavy/low reps?