Seated shoulder press vs military press

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lolmit

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Hello guys,
Which exercise should i go with:
Seated dumbell shoulder press
Or with
Military press

A little bit background,
My current shoulders routine is:
Seated dumbel shoulder press- 4 sets of 10 reps.
Seated lateral raises- 3 sets of 10 reps.
Facepulls- 3 sets of 10 reps.
Thanks for the help guys.
 
depends on your goals. if you're competing or just training to get stronger.

Personally, my favorite variations are always the strict variants of OHP; I don't enjoy the mechanics of the hop. Strict OHP barbell is a superb lift, but it takes some skill to miss your chin with the press, then press your head through with the lock out.

My personal overhead lift that I will always recommend each time is circus press, and again, the strict variant of it.

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Torrid said:
depends on your goals. if you're competing or just training to get stronger.

Personally, my favorite variations are always the strict variants of OHP; I don't enjoy the mechanics of the hop. Strict OHP barbell is a superb lift, but it takes some skill to miss your chin with the press, then press your head through with the lock out.

My personal overhead lift that I will always recommend each time is circus press, and again, the strict variant of it.

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Click to expand...
For getting stronger and body shaping of course, competitions are not my cup of tea.

JimRussel said:
Both. Military first.
Click to expand...
I thought about it but as far i understand they both working more or less on the same muscle groups so it can be useless and injury risky .
 
lolmit said:
Hello guys,
Which exercise should i go with:
Seated dumbell shoulder press
Or with
Military press

A little bit background,
My current shoulders routine is:
Seated dumbel shoulder press- 4 sets of 10 reps.
Seated lateral raises- 3 sets of 10 reps.
Facepulls- 3 sets of 10 reps.
Thanks for the help guys.
Click to expand...
I've swapped military presses for trap bar military presses (standing) and have changed seated DB presses to putting the seat back one extra slot so it's almost halfway to upper pec work: it really takes the stress off the elbows and shoulder joints.
Supplemented with DB side raises and pulley face pulls.
Landmine presses are good too.
 
lolmit said:
I thought about it but as far i understand they both working more or less on the same muscle groups so it can be useless and injury risky .
Click to expand...

I’m not sure where you got that information, but it’s not accurate.
 
lolmit said:
Well the movement is not so different.
I will be more then glad for explanation.
Click to expand...
Think of the military press as the bench press or squat of the workout. Its the main movement of the workout and you should load up the most weight on it. Dumbbell seated OHP should be done later in the workout for higher reps, say 4 sets of 15 for hypertrophy work. Also the precarious nature of getting dumbbells into position will limit the weight you can use and thus limit your progress.
 
What's your overall routine like? Without more info, the SOHP or Push Press are both superior to seated pressing variations, pertaining to increasing strength and hypertrophy, assuming you don't have any contraindications.
 
gspieler said:
What's your overall routine like? Without more info, the SOHP or Push Press are both superior to seated pressing variations, pertaining to increasing strength and hypertrophy, assuming you don't have any contraindications.
Click to expand...
My training routine:
A:
Chest:
Bench press- 4 sets of 10 reps 1 min rest.
Incline dumbbell press- 4 sets of 10 reps 1 min rest.
Chest fly- 3 sets of 10 reps 1 min rest
Biceps:
Ez barbel curl- 3 sets of 10 reps 1 min rest.
Dumbel hammers- 3 sets of 10 reps 1 min rest.
7-7-7 dumbel- 3 sets of 10 reps 1 min rest.

B:
Back:
4 sets of 5 pull ups reps 2 min rest.
T-bar row- 4 sets of 10 reps 1 min rest.
barbel row- 3 sets of 10 reps 1 min rest.
(Sometimes) seated pull down row- 3 sets of 10 reps 1 min rest.
Shoulders:
Seated dumbel shoulder press- 4 sets of 10 reps.
Seated lateral raises- 3 sets of 10 reps.
Facepulls- 3 sets of 10 reps.

C:
Legs-
Back squats- 4 sets of 10 reps 1 min rest.
Leg press machine- 4 sets of 10 reps 1 min rest.
Calf press in leg press machine- 3 sets of 10 reps 1 min rest.
Triceps:
Dips- 3 sets of 8 reps 1 min rest.
Triceps dips: 3 sets of 10 reps 1 min rest.
Triceps rope pull down- 4 sets of 10 reps 1 min rest.

Abs i do with A and sometimes with C days.
 
Last edited:
lolmit said:
My training routine:
A:
Chest:
Bench press- 4 sets of 10 reps 1 min rest.
Incline dumbbell press- 4 sets of 10 reps 1 min rest.
Chest fly- 3 sets of 10 reps 1 min rest
Biceps:
Ez barbel curl- 3 sets of 10 reps 1 min rest.
Dumbel hammers- 3 sets of 10 reps 1 min rest.
7-7-7 dumbel- 3 sets of 10 reps 1 min rest.

B:
Back:
4 sets of 5 pull ups reps 2 min rest.
T-bar row- 4 sets of 10 reps 1 min rest.
barbel row- 3 sets of 10 reps 1 min rest.
(Sometimes) seated pull down row- 3 sets of 10 reps 1 min rest.
Shoulders:
Seated dumbel shoulder press- 4 sets of 10 reps.
Seated lateral raises- 3 sets of 10 reps.
Facepulls- 3 sets of 10 reps.

C:
Legs-
Back squats- 4 sets of 10 reps 1 min rest.
Leg press machine- 4 sets of 10 reps 1 min rest.
Calf press in leg press machine- 3 sets of 10 reps 1 min rest.
Triceps:
Dips- 3 sets of 8 reps 1 min rest.
Triceps dips: 3 sets of 10 reps 1 min rest.
Triceps rope pull down- 4 sets of 10 reps 1 min rest.

Abs i do with A and sometimes with C days.
Click to expand...
I would recommend simplifying. I assume this represents a week's worth of training?

Also, it's like 90% upper body-dominant movements. You might be better served doing full body 3x/week, or upper/lower 4x/week, if your goal is to get bigger and stronger.

As far as OHP, if you're going to fit it into this routine, I would definitely recommend a standing variant. You would get more out of a push press, than any seated version imo. Recruit more muscle, train power/speed, and learn a movement pattern that has more carryover to sport and activities of daily living.
 
lolmit said:
Ad far i know Squat and Leg press works on hamstring also.
Click to expand...
You can still more targeted hamstring work. It’s never a bad thing.

Also, what is the difference between dips and tricep dips?
 
lolmit said:
Ad far i know Squat and Leg press works on hamstring also.
Click to expand...

To what degree? Throw in some RDLs, you aren't really doing as much for your posterior chain as you think.
 
JimRussel said:
You can still more targeted hamstring work. It’s never a bad thing.

Also, what is the difference between dips and tricep dips?
Click to expand...
Weighted lunge will be good option for hamstring?
Triceps dips is another compound exercise to my triceps
 
JimRussel said:
You can still more targeted hamstring work. It’s never a bad thing.

Also, what is the difference between dips and tricep dips?
Click to expand...
Hey Jim ,
I thought about that, do you think dips and triceps dips is useless together for my triceps routine? even they both compound exercises.
 
lolmit said:
Hey Jim ,
I thought about that, do you think dips and triceps dips is useless together for my triceps routine? even they both compound exercises.
Click to expand...

I’m not being sarcastic here, but I have no idea what the difference between a dip and “tricep” dip is.
 
JimRussel said:
I’m not being sarcastic here, but I have no idea what the difference between a dip and “tricep” dip is.
Click to expand...
Tricep dip is usually referring to a bench dip as opposed to parallel bar dips but idk
 
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