standing overhead presses and pendley (90 degree) rows

[kickureface]

i havent been hitting the presses and rows as much as the big 3 but i am starting to now.
since i know very little about them, ive come here!
here's the breakdown of what i do: 3x5 squats, 3x5 presses, 3x5 rows in that order.
presses: ive always thought this was a triple deltoid workout. but, my deltoids dont really get sore and usually those weird places in my upper back near the spine and stuff get sore. maybe because of rows...??

rows: this SHOULD be pure lats right? bleh, some of my traps get sore, that might be mainly because of presses? bah i have no clue. and from above, my upper/mid back near the spine get sore, as do my forearms and a bit of bis. probably from row work, doubt its from presses.

anyways can anyone clear this up for me? is my soreness properly related to the right lifts and whatnot? thanks

 

[Warboss Alex]

Both are compound exercises and will affect more than one muscle group. Rows will affect the entire back, traps, arms, rear delts. Presses will affect the shoulder, triceps, upper back and traps.

How are you doing the presses? If your shoulders aren't getting sore it's either bad form so you're not stimulating the muscle, or they're simply not getting sore. They don't need to be sore to grow. Do lateral raises make your shoulders sore?

 

[kickureface]

i havent done lateral raises in a few months since they were iso exercises.
buit as for presses, i do em after squat so i put less weight inthe squat rack, lift it up overgrip and try to put it against my ant. deltoids. then i press it up while my head goes in front of the weight. i hope that makes sense, meaning the bar is now a lil behind me. then i bring it back down and repeat.
bleh.

 

[Warboss Alex]

your form sounds okay. as long as you're moving up in weight or reps then don't worry about soreness.

 

[kickureface]

mmk.
as for rows, sometimes i need to curl my wrists at the top of my lift toget it to touch my top abdomen. is this a sign of bad form, poor flexibility, or is it common in ppl?

 

[Warboss Alex]

mmk.
as for rows, sometimes i need to curl my wrists at the top of my lift toget it to touch my top abdomen. is this a sign of bad form, poor flexibility, or is it common in ppl?

you definitely shouldn't be curling your wrists. the bar moves in a vertical line up and down; re-assess your hand placement and grip and also the angle of your back.

 

[kickureface]

my hands are at a wide grip position and curling it is to make it touch, sometimes im shy an inch or two >.> ill have to test to see if im flexible enogh to do it using lighter weight, if so, my work setes are too heavy if i cant go all the way up right?
and for back angle, im parallel to the floor basically. isnt that right?

 

[stronglifts]

my hands are at a wide grip position and curling it is to make it touch, sometimes im shy an inch or two >.> ill have to test to see if im flexible enogh to do it using lighter weight, if so, my work setes are too heavy if i cant go all the way up right?
and for back angle, im parallel to the floor basically. isnt that right?

parallel to the floor is ok. Flexibility shouldn't an issue. if you can bench, you can row. it's the same movement.

Pull the weight with your elbows on the row, not with your hands. Remember this the next time you row: pull with the elbows.

Good luck.

-Mehdi.