Hi everybody. I started the NROL program a month ago with the Break-In workouts, and now I am starting the Fat Loss I workouts.
I had been "doing the machines" for a couple of years, and as you can expect, my improvements reached a plateau, and I started looking for answers and alternatives. I read about the various books and programs available, and the NROL program seems to be just perfect (Although I am 54 years old, I am an "Eternal Beginner").
I've been reading this JP Fitness forum, and it has already been helpful! I do have some questions about the "Dumbbell Push Press" exercise. On page 143 of the NROL book, the description says "Same as above, except ..." It then mentions the barbell push press. But the barbell push press, obviously, has the hands gripping with palms facing outward; what about the dumbbell push press--are they facing outward or toward each other (neutral position) ? Also, do you alternate lifting the dumbbells (left, right, left, ...) or do you lift them both together?
Somewhere around there's a vid link of the push press. It's not just an arm movement, contrary to what it looks like, but there's much more to it. There's another name for it, and at the moment it's escaping me, which is a better term to search for.
I'll see if I can find it.
But no, you wouldn't alternate the dumbbells, and you'd prolly want to try palms out like the bar version, unless it's bothering your shoulders or something.
ETA:
Here's the link. Front Squat Push/Press
Although maybe I'm misremembering now, because this is about the squat to push press, which is really a thruster.
The actual push press part is a bit different than the thruster, and is more like described in the book.
So, maybe ignore the first part of this post. *sigh*
Thanks, Aoife. I found these videos, but one shows palms facing toward each other, and the other shows the palms facing away: http://www.youtube.com/watch?v=sd0Y7...eature=related http://www.webs.uidaho.edu/strength/db_push_press.htm
Are you suggesting that this video shows the correct form, but with the palms facing outward instead? (I've found several other videos of the push press, and some online descriptions. They all mention palms facing each other.)
yeah, the basic form there (on the first one, the second never loaded/played) is correct as far as my understanding of the exercise goes.
As for the hands, in reality, the difference is only minor. Most pressing and pulling movements the difference between palms out, in, or neutral are about the shoulder. For me, with some niggling shoulder problems, I tend to go neutral grip for things that can be, to cut down on the extra stress that rotating palms tends to cause.
So, I doubt it matters, whatever is more comfortable for you. If you can do palms out, great. If not, no big deal. It's not the major part of the movement, which is likely why it's not really addressed somewhere, if ya know what i mean.
Since it's not a straight shoulder press, and you use the momentum you generate from your whole body moving, the weight can be higher than just a press would be. As such, maybe it's more stressful for the users, and why they show neutral. *shrug*
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