On today’s episode of Live Lean TV, I’m discussing standing vs seated exercises and comparing the benefits of the standing shoulder press vs seated shoulder press exercise.
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In this post, I’m going to share if one way is better than the other, and which method will ultimately help you Live Lean faster.
First of all, your body and muscles are meant to work as one unit.
For example, when you’re standing up and lifting something over your head, like an overhead barbell shoulder press, the lower back is pulled in to help support and stabilize the movement.
This means the lower back strengthens along with your shoulders during the standing barbell shoulder press.
However, when you’re seated on an incline bench, your back is supported by the bench, so your lower back doesn’t need to work as hard.
Essentially this means your body is no longer working synergistically together as one unit.
In my opinion, when comparing the standing barbell shoulder press vs seated barbell shoulder press, standing lifts helps create an overall stronger unit, and a more injury proofed body.
Most people, due to poor posture and lifestyle habits, have very weak core strength and lack lower back strength.
Even if you’re a bodybuilder training mainly for size, you can really build good mass in the posterior chain, a.k.a. the muscles on the back of your body, with standing lifts.
If you feel lower back pain when doing the standing barbell shoulder press, or any other standing lift, you should definitely talk to a health professional.
It’s important to find the cause of the issue and then find the solution to strengthen it.
In other words, work with a professional and fix the problem.
Don’t be one of those people that just says, “I can’t do squats or deadlifts”.
Erase “can’t” out of your vocabulary.
Seek professional help and address the cause of the pain.
This is more important than just putting a band aid over the symptom by skipping the exercises that are the most beneficial for strengthening your weak links.
In this case, those weak links being your core and lower back.
Standing lifts like the barbell shoulder press, barbell back squat, and the barbell deadlift are foundational movements of Living Lean.
These exercises are foundational to Living Lean because they:
You know I have a full 6 week workout program that creates that exact hyper calorie burning response in your body right?
Lastly, trained professionals can also recommend alternative exercises that are just as effective as squats and deadlifts, but easier on the lower back.
An alternative to regular barbell back squats would be using a Safety Squat Bar.
This safety squat bar allows you to get deeper into the squat, while still keeping your back upright.
This places less stress and torque on the knees, lower back, and ultimately your lower vertebrae.
Another alternative is a Trap Bar.
This is a special diamond shaped bar where you stand inside of it.
I used to say you know you’re doing barbell deadlifts right if your shins are bloody.
Well with this bar, you’ll avoid bloody shins and have better balance.
It also allows you to keep a more upright posture meaning you’ll have less force on the spine.
Focus on more standing exercises like the standing barbell shoulder press, squats and deadlifts.
If you have previous injuries, seek help, treat the symptom, and prevent it from happening again.
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In my next video post, I’ll be back talking about my thoughts on exercise swiss ball training, as well as sharing a few innovative swiss ball exercises.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.