Dumbbell OHP form question

LiftAndBalance

Hey everyone!

I'm confused about proper form for dumbbell OHPs. I don't have access to a trainer so I've been watching a lot of instructions on all the lifts, and for dumbbell OHPs I'm seeing some people go down until the dumbbells are about shoulder height (e.g. http://www.youtube.com/watch?v=qEwKCR5JCog, also the instructions in Strong Curves) and others go down until the elbows are about shoulder height, i.e. at 90° (e.g. http://youtu.be/4RzcUV0qdV0?t=2m12s or http://www.youtube.com/watch?v=B-aVuyhvLHU). Does it make any difference (I'm assuming it does) and if so, what difference? So far, I've just noticed that I can lift more when I only go down to 90°...

heybales

Just some thoughts.

It looks like the the Herman one violates a good mechanical position.

https://www.youtube.com/watch?v=Sw3r2lytys8

You can imitate a good OHP form using barbell, the dumbbell just allows individual muscle usage to confirm equal development, and allow turning the wrist for better form if barbell was to hurt.

Just try to imitate the good forms otherwise. Then you can bring them down below 90 for full ROM.

If you want the side delts specifically, do the iso, which indeed only goes up to shoulder height, not doing any impinging going above shoulder height.

I guess the other option is just opposite of what scooby said. Keep elbows to side completely, but start low and only come up to 90, not much past.

SideSteel

The other main difference with DB's is that your head isn't in the way. BB OHP forces you to position the barbell in front of you instead of directly over the shoulders so it introduces a technical complexity (repositioning your body under the barbell once the bar clears the head).

When I used to do seated DB ohp I would lower the DBs such that the heads of the DB were in line with my ears. However, I've not looked into this at any depth so the only general recommendation I would make would be to mind your shoulder health and if you experience any joint discomfort, address it.

LiftAndBalance

Thanks heybales and SS!

I actually enjoy lifting the bar so I do plan to use it for OHPs as well once I'm strong enough. I guess it makes sense then to start imitating proper form for those already with the DBs.

Just a quick follow-up question: My elbows should then be on the sides slightly in front of my torso in the lower position, right?

tomcornhole

In to follow. If I did presses like the first video, I'd be on disability after one workout. First, I would switch to a neutral grip (rotate barbells 90 deg). Then I would tuck my elbows into my lats. Then I would lower the DB's to my ears. I have no idea if that's the best way to do OHP w/ DB's, but that's the only way I could keep from injuring my shoulders.

Sarauk2sf

I am not the right person to ask..when I visited SS and was doing DB OHP one time, he asked me why I did it that way...I was like...no idea.

/End of totally useless post. :happy:

heybales

Thanks heybales and SS!

I actually enjoy lifting the bar so I do plan to use it for OHPs as well once I'm strong enough. I guess it makes sense then to start imitating proper form for those already with the DBs.

Just a quick follow-up question: My elbows should then be on the sides slightly in front of my torso in the lower position, right?

According to the skeleton and the PT - about 30 degrees is neutral position going up and down, not just the lower position, with 0 being elbows to sides with plane of the body, the bad spot.

If you want side delt work, upper arm should not go above shoulder level when really to the side at 0, be that extended arms to create bigger lever with lighter weights, or heavier weights close to OHP style, just wouldn't go all the way up.
But the problem with iso using OHP style, your arm isn't twisted for minimum impingement, almost max actually.

It really appears no different than good bench form is usually shown NOT with elbows out to side of shoulders, but that same 30 degrees down towards torso.

LiftAndBalance

Thanks again! I waited with replying until after I actually did them to see if I have any follow-up questions. But I think it's much clearer to me now