Tips to improve overhead press?

twinkles4

I'm several weeks into the 5x5 Stronglifts program and it's going well except for the OH press. I stalled out right away. The bare bar was easy enough, but can't even complete the first set of 5 with an additional 5lbs. In one sitting anyway.

Currently, I'm doing 1 or 2 reps (whatever I can manage with good form) then walk it off/stretch it out for 5-10 mins then try another 1 or 2. I can never manage to do more than 2 at once.

But then I'm afraid I won't improve if I step it back to bare bar. Advice??

jjpptt2

A few thoughts, in no particular order...

1. OHP is a tough lift for a lot of people, and a lot of people progress at it much more slowly than they do other lifts
2. Make sure you are doing it as a full body lift. Clench pretty much everything - legs, abs, back, etc - and press through all those muscles. It's hard to describe, but you'll know it when you feel it. IME, it's very easy to be loosey goosey with OHP and struggle because of it.
3. consider getting some fractional plates if you're that worried about going back to the empty bar.

erickirb

If you can do the empty bar for 5*5, maybe try to get it for 6*5 then add your 5lbs (or get fractional plates and add 2.5 lbs instead of 5) and try 5*5, I use 1.25 lb ankle weights on the ends of bars to add 2.5 instead of 5 lbs

cgvet37

https://youtu.be/Dc-WTp5Jcqs

BrianKMcFalls

I usually consult SS/Mark Rippetoe for technique.

https://youtu.be/CnBmiBqp-AI

jessiefrancine

If you aren't already a member of the Stronglifts 5x5 group for women here on MFP, you should definitely join and look there. Lots of helpful docs and threads discussing ways to modify the program to make it easier for women just starting out and a lot of helpful members with great answers.

DopeItUp

https://www.youtube.com/watch?v=QWBjwGqVLW0

https://www.youtube.com/watch?v=sqKhLR1zRaU

hesn92

Try staying with just the bar and getting up to 7 reps or so and then try again. I bought some smaller weights too 1.25lbs so I can go up in smaller increments. They were really cheap on Amazon. Also check that you have good form (videos posted earlier)

dieselbyte

Depending on where your sticking point is, assistance work for bottom improvement can include pause OHP, behind the neck OHP, and incline bench work. Assistance work for top improvement (lockout) - close grip bench and push press.

Chieflrg

OHP is just the bottom of the ladder on progress. Using fractional plates/chains/clips is helpful.

Also working on one set at a time progressively. Meaning only up your first set until you can up your second set too and so forth.

Pin pushes at sticking point probably the best besides the OHP itself. But, that is more for advanced lifting.

sgt1372

Buy a pair of 1.25# plates and a set of fractional plates, (1/4 to 1) and use them instead to increase the progression in smaller increments that you can handle.

twinkles4

Thank you! That's all so helpful. I'm thinking I'm a bit too loose during, and not breathing correctly, like in the videos. Failing that, I'll increase the reps on the empty bar until I can get to the city for some fractional plates

deputy_randolph

1.25lbs plates, wrist wraps, shoulder isolation accessories

one thing that helps me is to really clench my butt and drive heels into the floor right before i press...

meganpettigrew86

Have you tried doing the similar motion with dumbbells first? My personal trainer did that with me to "iron out and kinks".

twinkles4

meganpettigrew86 wrote: »

Have you tried doing the similar motion with dumbbells first? My personal trainer did that with me to "iron out and kinks".

No, I haven't. My dumbbell supply is kind of limited.

meganpettigrew86

twinkles4 wrote: »

meganpettigrew86 wrote: »

Have you tried doing the similar motion with dumbbells first? My personal trainer did that with me to "iron out and kinks".

No, I haven't. My dumbbell supply is kind of limited.

Fair enough they can be expensive!

twinkles4

meganpettigrew86 wrote: »

twinkles4 wrote: »

meganpettigrew86 wrote: »

Have you tried doing the similar motion with dumbbells first? My personal trainer did that with me to "iron out and kinks".

No, I haven't. My dumbbell supply is kind of limited.

Fair enough they can be expensive!

And a 5 hour drive to the city lol. It is a good idea though, Along with some other shoulder assistance work. Upper body has always been a weak point.

cgvet37

dieselbyte wrote: »

Depending on where your sticking point is, assistance work for bottom improvement can include pause OHP, behind the neck OHP, and incline bench work. Assistance work for top improvement (lockout) - close grip bench and push press.

I would not recommend behind the head press. It's not good for shoulder health.

canadianlbs

things that helped me:

- set so you're actually conscious of the weight travelling 'through' your anterior chain to the ground. that means abs, basically.
- right before you break, imagine you've been sliced in half right around armpit level and what's left of you is just plopped down there on the floor. i know that sounds like i just contradicted the point above, but somehow it works for me. you're bracing the push against a 'floor' that's only a handspan beneath the bar and it gives you a lot of power if you can pick up the mental trick.


practically speaking, i love doing sets of 10 with maybe half of my working weight. the form for press is pretty tricky so i like multi-reps at a weight low enough that i can DO multi-reps. that lets me really pick up consciousness and fine-tune, instead of just bashing my way through five reps and the set's over before i'm really getting acquainted with what's going on.

also practically speaking, the period where i was simultaneously working on my pullups (by doing negatives) was probably the period of my most impressive progress with the ohp. the extra boost you get for your lats out of that makes a serious difference to being able to set yourself up for the press. besides, they're basically mirror-images of each other, in terms of movement.