ELBOWS FRONT PRESSES - PART II

In PART I, I discussed reasons for -- and advantages of -- keeping one's elbows pointing forward throughout the overhead press. It is
less DAMAGING on both the shoulder joint
itself and on all other components thereof:
including tendons, ligaments and DELTOID MUSCLE. Two more reasons and/or advantages come to mind:
One is the fact that there seems (judging by PUMP, SORENESS & RESULTS) to be
more of an involvement of the upper or CLAVICULAR pecs in this elbows-front position.

The second resides in the same general family as a "back-handed compliment."
It DOES NOT involve the lateral portion of the deltoid any LESS THAN
allowing the elbows to flare during the press. Sadly, presses are not
a very EFFICIENT way of working the SIDE DELT. Those who point to the
excellent overall SHOULDER DEVELOPMENT of Olympic-style weightlifters
prior to the elimination of the press forget that their pulling style
was SIDE DELT INTENSIVE back then, as opposed to the double-knee bend,
bounce-off-their-thighs manner of pulling in both the snatch and the clean
that is allowed today.

Three methods of ENSURING proper allignment in elbows-front pressing are:
CURL GRIP pressing, BELTED dumbell presses, and PLATE PRESSES. The
latter two are pictured. In the belted presses, the belt is looped
around both dumbell handles BEHIND the little-finger side of the hand.
It will be closer to your legs and body on the clean and far from you
during the press. Use a belt that allows a 14 - 16 inch spacing between
the two handles. On the plate presses, more than two 45's together
carry too much potential for sliding on each other, so use a two-inch
dowel and collars to add aditional weight (sorry that the pictures do
not show the protruding dowel, ten pound plate and collar on either
side of the two 45's very well; the dowel is approx. 8 inches) REMEMBER
TO TILT THE PLATES on the press so you don't HIT YOUR NOSE or TEETH.
Although PLATE PRESSES call upon the UPPER PECS the most of the three
methods discussed, they are also the MOST DANGEROUS. Go light until
you get the feel of this rather awkward movement.

Regarding the CURL GRIP presses, all I can say is they are the choice where
the LEAST CAN GO WRONG and have the highest POUNDAGE POTENTIAL
of the three methods. I can actually get more reps this way than in regular overhead
presses with the same weight on the bar -- but my THUMBS HURT afterwards,
as they seem to put more stress on the thumb/index finger "valley" than a
regular grip. You need to take a fairly narrow hand-spacing in these, probably
no more than 14 or 15 inches between little fingers.

Good luck and BE CAREFUL, especially if you opt for the plate presses!