Subject: Pizza Presses for your shoulders...(cool exercise)
This is a killer exercise for targeting the delts while minimizing tricep involvement.
It's also known as a Waiter Press because of how you hold the weight.
To do this one, all you need is a weight plate. I'm using a 45 lb plate in the first part of the demo.
Start lighter than you normally would for a dumbbell press...using a plate is more challenging than a dumbbell. The open hand position puts more loading directly onto the delts while minimizing the help you get from the triceps.
As well, the weight plate (especially the larger size 45 lb plate) will be more unstable, causing you to have to stabilize the load constantly while you press it.
Take a weight plate and set it flat on the palm of your hand, in the bottom of the shoulder press position.
Now press it overhead.
Press for as many reps as you can, while keeping good form. How many you get will depend on how much weight you're able to move, of course.
Then repeat on the other side.
Since you're doing these one arm at a time, the loading will be uneven and you will need to lean slightly to the other side to compensate. This will also work the core very effectively as well.
If you want to go heavier than 45 lbs, I suggest using bumper plates (since they bounce and the don't slide as easily as steel plates).
Just set a lighter plate on top of the heavier plate and press just as you would with one plate.
If you want to really have some fun, get ready to do a drop set...
This actually solves one of the biggest issues I've found with drop sets...the release of tension while you're switching loads. You get NO break with this one.
With this drop set, you use your free hand to remove the plates for the weight drops while you maintain tension on the delts. It's brutal and extremely effective for the shoulders.
I've got 3 ten-pound plates sitting on top of a 25 lb plate (55 lbs total).
This is MUCH harder than it might seem...not only because of the hand position but because of the HEIGHT of the stack of plates. This makes it even MORE unstable as you're pressing.
And this is also the reason why you MUST use bumper plates if you're going to stack the plates like this. If you drop them, it doesn't matter at all.
Take a 10 lb plate off then keep going.
Remove another plate and keep going.
I'm down to a single 25 lb plate here.
By the time you're done, your delts will be lit up.
Then repeat this process on the other side.
Again, only do this one if you've got bumper plates...regular plates will slide too easily and could cause injury if (and when) they drop.
Overall, this is a fantastic and unique way to target the delts while minimizing tricep involvement in the overhead press.
Click here to watch the full video on how to do this exercise.
Click here for the exercise demo.
Click here for the drop set demo.
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Nick Nilsson
The Mad Scientist of Muscle
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