Over-head press

RunDoozer
RunDoozer Posts: 1,699 Member
in Fitness and Exercise
So I've been doing Stronglifts 5x5 for about 2 and a half months now. I am starting to get close to my failure rates on my over-head press. I am getting really nervous that I'm going to drop it on my head. I believe that my form is still good even though some sets are sow getting all the way up. Did anyone else have this problem? I just don't want to lose control as the weight gets heavier and hurt myself. Should I just start upping weights every other session or something else?

Replies

  • LoraF83
    LoraF83 Posts: 15,694 Member
    Can you get a spotter?

    Are there safety bars on the rack you use?
  • wellbert
    wellbert Posts: 3,924 Member
    OHP is one of the lifts that slows down first. Why do you feel like you're going to drop it, are you using a suicide grip?
    how much weight?
  • jdemoney
    jdemoney Posts: 1
    If you can do five sets of five reps and you don't go to failure, you need to up your weight. If you feel like you might fail on your next rep, cheat a little on the way up (as long as you're still using mostly shoulders to get the weight up) but control your negative as much as you can coming down. Also, if you find you're hitting a plateau, incorperate some drop sets and rest pause sets in to your 5x5 and you'll keep climbing.
  • Anthonydaman
    Anthonydaman Posts: 854 Member
    Switch to dumb bells, they will incorporate more stabilizer muscles and make you stronger. No spotter necessary and no barbell on your head
  • TR0berts
    TR0berts Posts: 7,739 Member
    What Lora said.

    I like doing mine in the power rack, as I can set the rails up high. If I end up needing to let it go, I will. Fortunately, since I've only been doing serious OHP for a couple of months, I haven't failed yet.
  • trojanbb
    trojanbb Posts: 1,297 Member
    Switch to dumb bells, they will incorporate more stabilizer muscles and make you stronger. No spotter necessary and no barbell on your head

    A standing OHP uses far more stabilizer muscles than dumbbells.

    Do the OHP in a power rack or squat rack and put the safety pins chest high. Let the bar crash if you need to, it's not a big deal. There is no way you are going to drop it on your head, even without a rack. Just let it fall to the ground.

    Besides, every time I've ever failed on OHP (which is hundreds of times), the bar has always just fallen down against my chest with my hands/arms in the starting position.
  • DoOrDoNotThereIsNoTry1
    DoOrDoNotThereIsNoTry1 Posts: 149 Member
    I too have been doing 5X5 since December. I have seen much improvement in all the areas but I too have struggled with the overhead press and feel like I can drop it as well. On occasion I have had to drop the weight to maintain form to complete. I still try to up the weight every week but I am careful not to strain my back or risk injury as that would defeat the purpose...especially since I have always had chronic back problems.
    Keep up the good work.
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    OHP is one of the lifts that slows down first. Why do you feel like you're going to drop it, are you using a suicide grip?
    how much weight?

    110 lbs

    No on the suicide grip
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    What Lora said.

    I like doing mine in the power rack, as I can set the rails up high. If I end up needing to let it go, I will. Fortunately, since I've only been doing serious OHP for a couple of months, I haven't failed yet.

    This...love the power rack for this very reason.
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    Yea I'm thinking the power rack is a good solution. That way I don't have to worry too much.
  • Anthonydaman
    Anthonydaman Posts: 854 Member
    Switch to dumb bells, they will incorporate more stabilizer muscles and make you stronger. No spotter necessary and no barbell on your head

    A standing OHP uses far more stabilizer muscles than dumbbells.

    This may be true, but what takes more effort to balance in an overhead position, a pair of 80 lb dumbells or a barbell loaded with 205Lbs?

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