:( Overhead press help?
Chloeshade
Posts: 15 Member
Hi, everyone! I'm brand new to lifting and to Stronglifts (as well as to exercise in general, really...). Today was my fourth time doing the program, and I'm really enjoying it except for the overhead press.
I'm really confused as to why I'm having such a big problem with it. I am using the power rack and not adding any weights to the bar and all I can do is two reps at the maximum!! It's really frustrating because I can't figure out what I'm doing wrong. Has anybody else had this issue when they first start and does anybody have any advice?
I'm also having a little trouble with the barbell row (can't get the bar all the way up to my chest even when I start from higher than the ground) so if anybody has any advice for that it would be appreciated as well.
Thank you!
I'm really confused as to why I'm having such a big problem with it. I am using the power rack and not adding any weights to the bar and all I can do is two reps at the maximum!! It's really frustrating because I can't figure out what I'm doing wrong. Has anybody else had this issue when they first start and does anybody have any advice?
I'm also having a little trouble with the barbell row (can't get the bar all the way up to my chest even when I start from higher than the ground) so if anybody has any advice for that it would be appreciated as well.
Thank you!
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Replies
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Often a 45 pound bar is too heavy for lighter women when they start the overhead press. If your gym has lighter bars, start with those. If not, you might consider doing dumbell overhead press until you get strong enough to do 5x5 with the regular bar.
I don't do rows, so can't comment on them.0 -
I had to start overhead presses with dumbbells because the 45 lb bar was too heavy for me. It took a few sessions to get me up to speed because my upper body strength was so ... well, weak. You're probably not doing anything wrong. Just try a lower weight that you can do 5x5 sets with, and work your way up from there.
Same with the row ... if the 45 lb bar is too heavy to pull, use dumbbells or a lighter bar and work your way up to the 45 lb bar.0 -
Okay, I'll try using dumbbells for now. Thanks very much!0
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What about the weight belt? Will that help with the overhead presses? I was up to 55lb yesterday and could only get 3 in on 2 of the 5 sets. My lower back was feeling it too. It feels like I am arching my back even though I'm not trying to. I'm trying to keep it straight and tighten my gluts.0
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Are you doing barbell row or pendlay rows. I do pendlay rows. Perhaps try them if you are not already.
http://www.youtube.com/watch?v=ZlRrIsoDpKg 0 -
What about the weight belt? Will that help with the overhead presses? I was up to 55lb yesterday and could only get 3 in on 2 of the 5 sets. My lower back was feeling it too. It feels like I am arching my back even though I'm not trying to. I'm trying to keep it straight and tighten my gluts.
Belts are supposed to add support once you've reached the limit of what your body can physically do. At these weights, that's unlikely (but not impossible)
OP: I still haven't got to the Oly bar with OHP and I've been doing this 5 months! I can do one set of 5 with it, but that's it. We have a women's Oly bar (15kg instead of 20kg) which I'm using with fractional weights to work up to the proper bar, but dumbbells would also work.0 -
45lbs is too heavy for you at this time. If you workout at a gym, use the fixed barbells. This is an excellent video on Overhead Press form -
http://www.youtube.com/watch?v=qiyBcNLG1zE
Belts are an aid which can be used when you get into the heavy weights. They provide "somewhat" of a protection for your lower back, and help with intra abdominal pressure as well. For the time being, concentrate on good form and adding more weight to the bar every time you lift.0 -
I use my dad's in home gym. his bars and weights are OLD OLD OLD, but that means his bars are 18# and 20#. made it easy for my and wimpy, girly, T-Rex arms to start with the empty bar. I finished day #9 and finally at 'the 45# suggested start' for things.. well, my Squats are 44# and my OHP are finally up to 51# I think, and barbell rows are 66# (I think the SL suggested on that to start was 65#)
progress is progress, and somedays working out and going down in weights is still progress over sitting in bed being lazy, for me.0 -
Bumping for video links.0
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Thank you for the video link! My second workout is tomorrow & this will come in handy. I'm so excited for this workout & to get stronger.0
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So I did my first set of OHP today with dumbbells and my form sucks. I watched the video posted upthread but there is no way I can do a 45lb bar (the only kind my gym has). Does anyone have links or videos to recommend for proper form of OHP with dumbbells?
Thanks!0 -
Yeah like everyone else said, see if your gym has lighter bars you can start the OHP with, or use dumbbells. For rows, Pendlay Rows are recommended, so make sure you look those up and try them out instead of regular barbell rows. I'm a pretty petite girl and I had a lot of trouble with those at first too (okay, I still do haha). If your gym has lighter barbells, you could use those at first and just use weight plates to stack them high enough off the ground. Don't give up - practice makes perfect!0
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So I did my first set of OHP today with dumbbells and my form sucks. I watched the video posted upthread but there is no way I can do a 45lb bar (the only kind my gym has). Does anyone have links or videos to recommend for proper form of OHP with dumbbells?
Thanks!
Have a look at the form thread in the Eat, Train, Progress group. I am pretty sure someone (cmeirun, maybe?) posted a dumbbell OHP vid and got some useful tips on critique there.0 -
bump!0
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Bump0
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Don't feel bad at all. I just started and I'm currently using the 40 lb fixed barbell for my OHP. Last workout I did 5x5x5x4x4 so I will be sticking at this weight for now.0
