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  1. #1
    Pats is offline Member
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    Default So Pavel prefers the BP over the SP?

    So I was really interested in doing the Side Press for my shoulder exercise (discovered it from PTTP) and done it for the first time in the gym today (loved it).

    It's safer than a military press (which imo is a bit hard to learn, I stopped doing it as I couldn't do them properly).

    I just read this thread though:
    Pavel, if you were to rewrite PTTP, would you do anything differently?
    where Pavel states that he prefers the BP over the SP. I'm kind of confused now.

    Is the SP a good exercise for the shoulders?
    If yes, should I do it 5/3/2 style? (I do it for the DL as well)
    If not, what's a good shoulder strength exercise apart from the military press (where I can progress on a weely basis)?

    Thanks!

  2. #2
    kbSagoo is offline Senior Member
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    Default

    Yes the side press is still a good exercise. When I read the thread you refered to, I didn't see Pavel showing preference for the bench press over side press. He simply stated that people don't do the side press anymore. PTTP is a minamilist strenght program that one can perform if they only have a bar and plates. If you have a bench, then it can be used as an alternative to the side press.

    5/3/2 just simplifies the need for not going down to 80% on your second set, you use the same weight for 5/3/2.

  3. #3
    Pats is offline Member
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    Got it thanks, I actually like the minimalist approach to strength training.

    I was wondering though why not do both the Side Press and the Bench Press (does the side press work the chest?).
    Or is the only reason Pavel not suggesting that is to keep the workouts short?

  4. #4
    ad5ly is offline Senior Member
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    I would stay with the DL and either SP or BP not both. I have learned that I should not tinker with programs laid out by people like Pavel. You want to keep the sessions short- under 40 minutes - and not overtax the CNS. You could rotate the SP and BP every 6 months? ..Dennis

  5. #5
    Pats is offline Member
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    Default

    I understand that, I wasn't gonna change anything, was just curious of the reason and also the muscles worked by the side press other than then shoulders.

  6. #6
    Indy is offline Senior Member
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    Default

    Quote Originally Posted by Pats View Post
    So I was really interested in doing the Side Press for my shoulder exercise (discovered it from PTTP) and done it for the first time in the gym today (loved it).

    It's safer than a military press (which imo is a bit hard to learn, I stopped doing it as I couldn't do them properly).

    I just read this thread though:
    Pavel, if you were to rewrite PTTP, would you do anything differently?
    where Pavel states that he prefers the BP over the SP. I'm kind of confused now.

    Is the SP a good exercise for the shoulders?
    If yes, should I do it 5/3/2 style? (I do it for the DL as well)
    If not, what's a good shoulder strength exercise apart from the military press (where I can progress on a weely basis)?

    Thanks!
    I remember in a previous thread (probably a couple years ago) that Pavel stated that the Side Press will respond well to a bit higher volume than the 2 sets of 5 or set of 5, 3, 2 often used in the PTP routine. You could try a cycle working up to 5 sets of 5 of a certain weight before cycling back.

  7. #7
    Steve B. is offline Senior Member
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    I don't believe Pavel prefers the BP over the SP as he said in that quote most people just don't do the SP.If you asked him what you should do he would probably say the SP.
    Here in America we are obsessed with the BP.One of the most common questions from one gym rat to another is how much do you bench?
    So IMO Pavel has gone along with the American gym culture concerning the two lifts.
    My two cents

  8. #8
    305pelusa Guest

    Default

    Quote Originally Posted by Pats View Post
    I understand that, I wasn't gonna change anything, was just curious of the reason and also the muscles worked by the side press other than then shoulders.
    Side press focuses mostly on the shoulders, triceps, forearm (gripping that so-long-bar), everything that embarks little muscles that tense up around your arm and shoulder (such as the rotator cuffs), lats (especially on the descent), and of course, a strong mid-section-lower body tension. The obliques especially.

    The Bench Press focuses mostly on the pecs for the majority of the rep. Triceps mostly at near the lock-out, Delts, lats when the bar is about to clear your pecs ("flaring the lats" to drive the bar up). Again, the grip muscles (though there isn't as much moving of the bar, the fact that you'll manage more than double the weight than on a SP means that you'll have to grip tightly), and posterior chain+Abs though to the PLing arch.

    They both work pretty much everything when you are practicing full-body tensioning, and squeezing every possible muscle.

    HOWEVER, the BP works the shoulders far more than the SP works the pecs. That's great for someone who doesn't want very developed pecs, but for someone who doesn't mind, the BP will do a great deal for the shoulders (whereas the SP will do little for the pecs).
    On the other hand, the SP works the obliques to a HUGE degree, while the BP doesn't as much. The lats also get to work a lot during the SP (at least if you do it as in PTP). Generally speaking, the BP is more of an upper-body pushing test exercise, while the MP-SP is more of a full-body pushing test exercise.
    Last edited by 305pelusa; 07-28-2011 at 03:21 PM.

  9. #9
    MikeTheBear is offline Senior Member
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    Default

    Reading comprehension is important:

    I would probably drop the SP and stick with the BP for the simple reason that people just don't do the SP.

    I see nothing in this statement that even implies that Pavel prefers the BP to the SP. He would make the substitution simply for convenience of the readers since the BP is a more popular exercise than the SP.

  10. #10
    aussieluke is offline Senior Member
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    Default

    Surely the standing barbell (military) press is the answer...?

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