Scared to do overhead press and bench press?

SherryPhan2

I've never done either of those exercises and I'm REALLY scared I'm going to hurt myself without a spotter. I'm about 100 lbs so I don't know if I can handle pressing just the bar. How was the first time doing these exercises and was it difficult?

girlie100

If you have never done them before practice the movement with a broomstick so you know what you will be doing once the bar is over your head.

If you are not sure about lifting the bar yet start with lighter dumbbells, which are also easier to bail out of when you get stuck and work yourself up to the bar

A lot of it is confidence, once you have moved the bar you will be able to judge how many reps or when you feel like a fail is approaching and you can re-rack before you get stuck.

I never had any issues doing these the first time, I just did them, but at 100lbs the bar alone is near 1/2 bodyweight so work up with lighter weights, see if your gym has an Olympic technique or womans bar these are around 20lbs

jstout365

Everything that Girlie said.

Start where you can. If the gym has preloaded bars that are lighter, you can also work up with those. Dumbbells would be a safer option if you are unable to lift the bar.

ErinRibbens

If you're working out at a gym, check to see if they have a lighter bar. I started OHP with a 22 lb. bar. That way you make sure your form is right before getting into higher weights. Dumbbells are a great option too, it just won't be exactly the same movement you will use with the barbell, but will definitely build your strength.

CHSegl

My husband was trying to help me with my form on OHPs and came up with a great solution. We work in a squat rack, so he put the supports up much higher than my normal starting point (e.g. chest height)-- at about the level of my forehead- then had me lift the bar from there to the lockout position. That way I was doing about "half" an OHP till the motion came naturally. Worked wonders. Maybe you can try that?