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JULY 2002
TIP FOR THE MONTH
THE OVERHEAD PRESS
This exercise is my main movement for developing front deltoids and upper pecs
in the clavicle area. You need to do some kind of pressing for front
delts. In the past I've done 70 degree incline dumbbell press, but my
favorite is overhead pressing on a customized Soloflex machine I've rigged up in
my Zane Experience gym in San Diego. First, I've installed an inclined
seat so I'm pressing at a high angle with support for my upper back. With
50 to 70 pounds of additional plates loaded on the bar, I press the weight
upward with a great deal of force. As I do, three springs on each side of
the weight are stretched as the weight travels upward. When my arms are
locked out, I begin to lower the weight very slowly and as soon as it touches my
chin I drive it upward again followed by another slow negative. 10 to 12
reps on my first set, 15 seconds doorway stretch to pump up the front delts and
upper pecs even more, increase the weight, then 6 to 9 reps on my second set is
my usual procedure. On my last rep of my last set, I do an isometric stop,
i.e. after lowering the weight two inches I hold it there until it starts
lowering itself. This combination of fixed weight resistance plus the
variable resistance provided by the stretching springs gives me an incredible
pump. You won't find Soloflex machines in public gyms, but you can
find lots of them for sale for pennies on the dollar in Penny Saver and Recycler
publications or on E-Bay. Add weights to the bar i n
addition to the rubber bands supplied (I use springs which are stronger but not
easy to change) and you have an unexcelled method to develop your delts and
upper pecs in your own home gym. Have fun.
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