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    standing OHP vs. seated OHP

    Posts: 2,756 Member
    edited January 29 in Fitness and Exercise
    since starting 5/3/1 all i have done is a standing OHP, but i see guys at the gym doing a seated OHP, is one method better than the other?

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    Replies

    • Posts: 8,646 Member
      Tagging because I'm interested in this as well.
    • Posts: 802 Member
      One is not necessarily better than the other for shoulder development but you will be able to progress in strength more rapidly with the standing OHP. Since you are doing 5/3/1, stick with the standing press. During your deload week you could switch to seated press.
    • Posts: 1,314 Member
      My inclination is to go for standing. Then you have to use all of your accessory muscles to support your body in proper form while lifting the weight, as opposed to having some of that effort removed by sitting.

      If anyone has evidence one way or the other, I'd be interested.
    • Posts: 41,865 Member
      One is not necessarily better than the other for shoulder development but you will be able to progress in strength more rapidly with the standing OHP. Since you are doing 5/3/1, stick with the standing press. During your deload week you could switch to seated press.

      This^^^

      Also, depending on what assistance template you're using, you could do some seated dumbell OH press in addition.
    • Posts: 325
      My inclination is to go for standing. Then you have to use all of your accessory muscles to support your body in proper form while lifting the weight, as opposed to having some of that effort removed by sitting.

      If anyone has evidence one way or the other, I'd be interested.

      THIS. when I do OHP i tweak my back and feel pain on my left side, an dthis is caused due to weakness, but seated ohp you get just a bit better form and press more weight.
    • Posts: 8,646 Member
      I've been told by someone on my FL that "OHP is more of a full-body lift, seated would isolate the shoulders more."
    • Posts: 7,166 Member
      I often have DOMs in my core muscles after standing. Working core = good.
    • Posts: 909 Member
      Bear in mind though it's easier to subconsciously cheat while standing and give just a little hop out of the hole with your legs or even toes.
    • Posts: 2,756 Member
      show previous quotes

      This^^^

      Also, depending on what assistance template you're using, you could do some seated dumbell OH press in addition.

      i do the BBB assistance...so my shoulders, arms, everything are dead by the end....a good dead.
    • Posts: 737 Member
      I only do standing, I like that it works the whole body. Keeps the core strong as well.
    • Posts: 325
      I've been told by someone on my FL that "OHP is more of a full-body lift, seated would isolate the shoulders more."

      Cant take this as law, but based on how i feel after seated DB presses i have to agree
    • Posts: 871 Member
      I do seated because I always pinch my lower back when i do standing and I can go heavier when i sit.
    • Posts: 727 Member
      You will engage way more muscle groups with standing OHP. Seated OHP is removing some of the stability/balance responsibility from your body/muscle groups. Seated might be a good accessory, particularly DB OHP to work on any asymmetry you might have.
    • Posts: 802 Member
      I do seated because I always pinch my lower back when i do standing and I can go heavier when i sit.
      I read and found to be true that standing is better than seated if you have lower back issues. The seated press causes the spine to compress.
    • Posts: 2,656 Member
      I typically use both. The standing OHP is really a great compound exercise to use as one of the main lifts in your workout routine. I typically use the seated OHP as an accessory lift to really kill the shoulders at the end of the workout, sometimes even doing an arnold press to increase ROM and hit the shoulders at a different angle.
    • Posts: 2,181 Member
      Yeah, like everyone else is saying, standing OHP engages more muscles in the body, and it is the lift you are supposed to be using in the program.

      The reason the other dudes at the gym sit is most likely because they are copying all the other dudes.
    • Posts: 999 Member
      seated only for me, but im overly cautious in gym
    • Posts: 64 Member
      I have low ceilings in the basement so seated for me...
    • Posts: 3,750 Member
      do both.
    • Posts: 2,446 Member
      standing is great for ab definition. ;)

      http://www.shape.com/blogs/working-it-out/must-do-move-stomach-definition
    • Posts: 275 Member
      I like standing OHP. I have never done a seated one. I like that it is more of a full-body exercise, and standing while performing it forces your core to work :)
    • Posts: 1,805 Member
      I do seated & light bc my shoulders pop out of their sockets if I'm not concentrating 100% on what they're doing.

      Standing demands more proprioceptive control, balance, etc.
    • Posts: 3,346 Member
      I've been told by someone on my FL that "OHP is more of a full-body lift, seated would isolate the shoulders more."

      ^ Yep.

      Seated press takes a lot of the core out of the lift and isolates the shoulders more.

      I hated the OHP when I first started doing it because I could barely do my sets with the bar. If you stick with it though the strength gains come very fast. Now it is one of my favorites.
    • Posts: 369 Member
      If you want to mix it up, press from a high kneel position. (tall on your knees, not sitting back on your feet)
    This discussion has been closed.

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