Overhead press
siriusalien
Posts: 207
Did I read in one of the threads that a beneficial way to get more power on this lift, as a beginer, is to use the bench? Can't find that post and think I may have imagined it
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So I did imagine it?0
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wasnt' here - there IS such a thing as a seated overhead press There's also such a thing as a push press, which is exactly like the Ohp but you bend the knees and bounce up - that will get you more weight.
But the strict overhead press you should be doing is standing, knees straight and stay straight, and your chest/back/shoulders/arms push the weight up. There is some trickiness to it - and there aer things you can do to get more power. Practice the movement until you are sure you can jerk your head out of the way and then do explosive pushes up. (I suck at that). Inflate your torso with lots of air so you have a bigger more stable surface to push off of. (this does wonders for me).
Try slightly different stances, feet closer together or further apart, grip slightly closer or wider. Everyone is a bit different, you'll have to find your best spot. But overall - this is EVERYONE'S weakest lift, because the muscles are the smallest compared to the other lift. So you're probably doing better than you think.
Also if you can identify a weak area on the lift you might be able to either adjust yoru form to deal with it better, or add some assistance for that area (or both).0 -
Tameko is such a wealth of knowledge and support. Ah.may.zing.
As for OHP from a bench, maybe it was me...I lift the bar from behind an incline bench. It's racked, and I lift from there. I don't lift from the floor into OHP. I'm still standing and doing a strict press, just behind the bench, and lifting the bar from the bench racks. Not to get more power. Just to not have to clean it from the floor. Hope that makes sense.0 -
I'm trying VERY hard to not do that bounce and keep a clean military press0
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I'm trying VERY hard to not do that bounce and keep a clean military press
If you are bending your knees on OHP maybe drop the weight a bit. It's just a sign of starting to fail on the set. No biggy. Overhead press involves a lot of core muscles! I am JUST starting to see an increase after a long stall on this lift because my core is finally starting to strengthen up. I kept yelling at my shoulders, but they weren't the problem. It came down to a weak core (for me).
Patience with the weight increases and fractional plates for this lift really help! :flowerforyou:0 -
Thanks to all for the advice and encouragment. It is very frustrating especially since my sqaut and deadlifts are doing so well.0
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The dreaded OHP day-again//Have to...Have to..add weight0
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Finally got thru 5x5 45lbs OHP.. Even my bench is better than this. But did it without any assistance for first time last night0
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it took me 3 tries to get through 55 lb OHP, somehow today I managed to get through 60lbs on the first go round...0
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it took me 3 tries to get through 55 lb OHP, somehow today I managed to get through 60lbs on the first go round...
Good for you-progress0 -
I've been stuck at 55 lbs for the OHP for awhile, finally got through it last time and will be trying for 60 tonight. It's tough!!!0
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I am still struggling with OHP, but I have noticed just concentrating on tightening my entire body before the lift helps. Like I squeeze my butt cheeks together really hard, squeeze my abs, squeeze my shoulders back so my triceps are resting on my lats....all of that helps. I hope I get past 55 tonight!0
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Well I did manage 5x5 with 55 this past Monday. The last set was torture and needed definate help from my PT0
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Is it better to limit reps, say do 3 instead of 5, but do the move well; OR
fight thru the reps despite form getting sloppy???
I'm currently doing 55lbs, but the last set is a hot mess0 -
After talking with some of the guys I work with (all involved in weight training as part of their jobs, so I can trust their advice) I realized the main problem I am having has more to do with certain core muscles that need to be strengthened than actual strength of my arms. (This is affecting my form drastically) They gave me a few exercises to try to help and some good advice about form and stance. Tomorrow is my next OH press day, I'll see how it goes. Wish me luck!0
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Is it better to limit reps, say do 3 instead of 5, but do the move well; OR
fight thru the reps despite form getting sloppy???
I'm currently doing 55lbs, but the last set is a hot mess
I'm thinking it's better to attempt to get all the 5 reps out. Don't count the sloppy ones and then deload if you have to after 3 workouts if you can't get all 5 reps.
I was SO excited that I could do 50 lbs (started at 30 I think-I couldn't even do the bar initially). But, I HATE this lift and it scares me, so I did not advance to 55. Brought my fractionals and just upped to 52.5.
Talk about a hot mess!! I feel another deload coming on.....
You are doing great-keep it up!
Jackie0 -
Totally hear you, OHP are the absolute hardest!!!0
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I'm glad you posted this. OHP are the devil lol. I JUST moved up to 65 and it was really hard.
I'm glad for the tips/techniques posted here, I will definitely be trying them!0 -
Oooh yeah it was me about cleaning from the bench. I clean from the bench, then press up to do the set of five, lower to the bench, then floor, reload (doing 5/3/1) and then rest....put it on the bench, clean to shoulders, then press for next set of five....0
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Whew - Just joined this group - week 4 and OHP is my absolute weakest - great info on battling through that!0
