Stalled on Overhead Press and Bench Press

tawanda6329

Hi

I'm 39yrs old, 5'6" and 175lbs. I eat anywhere between 1,500 - 2,000 calories per day. My TDEE is around 2,000 calories. I'm on my 10th workout and I've never been able to do more than the bar on the overhead press. You can't deload if you've never added any weight. On my 10th workout, I was at 65lbs for the bench press and it was really hard. I don't see myself advancing pass that weight going forward.

Any suggestions on what I should do or a different program that may work better for me.

Thanks

krokador

You might want to look into fractional plates. Going up by 2.5lbs increments instead of 5 is a bit easier.

Also, sometimes upping the number of reps at a lower weight before moving forward can be helpful. If 5 reps is hard, but not impossible, that's kind of the point of any strength/lifting program - you have to get outside of your comfort zone to progress.

Check your form and make sure it's tight. That can make a good difference.

If your gym has fixed weight barbells you could try using those for the OHP to "deload". I started OHP with a 20lbs bar. There's no shame in that.

Are your shoulders tight and not very mobile? That could also be a factor in limiting your potential. Spend some time mobilizing them (those resistance bands are great for this) Band pull-aparts, face pulls, shoulder dislocations, etc. are all great way to restore some range of motion to the shoulder capsule, as well as stabilizing them further thus giving you more power input to move heavy weight.

Bodyweight accessory can also be a good addition. Since those 2 lifts are upper body push moves, I'd say push-up variations are a good bet. Add them in at the end of your session with some core work. See how it goes.

And most of all believe in yourself. That's kinda important!

tawanda6329

I'll look into using those fixed weight barbells for the OHP. My gym has those.

chubby_checkers

kroc covered it. I've personally had success with upping the reps instead of the weight.

mirrim52

Oh, and upper body weights are f'n hard! I just hit 65 lbs on bench, and my arms were shaking so bad! I was afraid I would shake the plates off! (ok not really, but kind of). And I added more reps at 45 lbs to the OHP before increasing weight. The theory is if I can do 5x7 at 45, maybe I can manage 5x3 at 50, then work up to 5x5.

katro111

Another vote for fractional plates and upping the reps. I've had a lot of success with both bench and OHP by upping the reps and I also do bench as an accessory for bench and OHP as an accessory lift for OHP (do 5x10 at a lower weight). Also doing moves that target the triceps help with both bench and OHP.

TravelsWithHuckleberry

So, if I'm stuck at 45 lbs on the OHP, what would you recommend I do at 40 lbs.? 5 x what? Thanks.

Fittreelol

I know I post this in every thread, but the number 1 thing that will get you more weight on the bar when you're stalled is technique unless you're like super duper advanced. Video your lifts and post them here or in another forum for feedback.

grapaj

When I stall on OHP I add some push/press to my lift. A few sessions (ok, or sometimes a few weeks) like that will result in me finally doing all sets & reps without the PP and then I will up the weight.

I'm no pro but it seems to work for me.