Overhead Press
arabianhorselover
Posts: 1,488 Member
Having read some bad things about the OP, and never liking it anyway, I am planning to switch to a different shoulder exercise. Has anyone else done this?
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Replies
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have you read starting strength? the chapter in there is very helpful re OHP and why it isn't bad for your shoulders (also it helps balance out what you do on the bench). I'd urge you to review that before dropping it. I don't think many people love it, though!0
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If it doesn't challenge you, it doesn't change you, right? I find I love to hate the lifts that I can't progress too well at. Makes me want to work harder and get better
Any lift can be dangerous if not done properly. If anything, the OHP is one of the least dangerous if you're smart about it. If the bar doesn't go up, it's just not going to. Chances of dropping it on your head are very low. As for the shoulders, it should be a fairly functional movement - we put things away up above our heads a good bit (or at least i do. And since I'm the tallest of my family, people make me do theirs, rofl).
As far as shoulder health goes, the bench press is probably worse? I did hear some bad things about behind the neck presses. If you're really that concerned about your shoulders, do some mobility and strengthening exercises (band pulls, face pulls, shoulder dislocations, external and internal rotations with a cable or resistance bands). The extra stability WILL also help with both the bench and overhead press, in fact, and I've actually seen progress on my pulldowns too. I used to get pain in my shoulders from doing basically any sort of pulling movements that was overhead. It's a LOT better now that I do some shoulder work from time to time.
Now don't be like me and hit yourself in the chin while pressing up. (Punching myself in the face with weights is a trademark, okay? xD)0 -
have you read starting strength? the chapter in there is very helpful re OHP and why it isn't bad for your shoulders (also it helps balance out what you do on the bench). I'd urge you to review that before dropping it. I don't think many people love it, though!
Exactly. If you shrug up the shoulders at the top of the OHP (I think of it as punching the barbell through the ceiling) then it is impossible to impinge your shoulders. The OHP, like any exercise, is bad if you don't use proper form.0 -
Pretty much what everyone else said, and I love OHP! I may be the only one though...
Another thing to remember is that the OHP isn't just a shoulder exercise it works much more than just the delts.0 -
I had to stop doing the BP because there is no way I can do it properly at my gym with the rack that i have available.
There is some interesting reading here on the exercises:
http://www.rdlfitness.com/0 -
I wish I could find the video I watched for technique for ohp. I'm doing what is basically my 2nd round of SLs (did complete deload to work on form) and am finding OHP working my shoulders non-stop and much easier. Along with focusing on form, I am sticking with the same weight for 3 B sessions before increasing. Definitely easier to do since I lack upper body strength (like a lot of women do)0
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I wish I could find the video I watched for technique for ohp. I'm doing what is basically my 2nd round of SLs (did complete deload to work on form) and am finding OHP working my shoulders non-stop and much easier. Along with focusing on form, I am sticking with the same weight for 3 B sessions before increasing. Definitely easier to do since I lack upper body strength (like a lot of women do)
Here's the YouTube of Rippetoe teaching the OHP, SS v3 method:
http://www.youtube.com/watch?v=tMAiNQJ6FPc
I kinda like the OHP. I'm also sticking with the same weight for 3 sessions, before increasing. I'm doing 3x3, 3x4 and 3x5 and then upping the weight by using my fractionals. Working on form and slowly, but surely, getting stronger!0 -
I had to stop doing the BP because there is no way I can do it properly at my gym with the rack that i have available.
There is some interesting reading here on the exercises:
http://www.rdlfitness.com/
This gentleman lists no credentials of any kind and doesn't list any kind of source or research links for his "articles." In his OHP article he confuses Olympic lifting with power lifting, and then goes on to demonstrate a complete failure in understanding the movement. Hint* Your core should be filled with air and held tight so it is impossible to have "poor posture" and hurt your low back. He also claims it's not a functional movement. I guess I'm the only one who has shelves above eye level in her house and a wish to store things there. :laugh:
Also there is no reason to cut out BP if you don't have a rack. Of course if you don't want to do it that's fine too! Some alternate options on a normal bench. 1: roll of shame. 2: if you have a tough rep don't attempt another. 3: increase reps before you increase weight ex. do 5x5 at a workout, then 5x6 one workout. 5x7 at the next, then at the next workout move up in weight. 4. Ask a stranger to spot you.0 -
I had to stop doing the BP because there is no way I can do it properly at my gym with the rack that i have available.
There is some interesting reading here on the exercises:
http://www.rdlfitness.com/
This gentleman lists no credentials of any kind and doesn't list any kind of source or research links for his "articles." In his OHP article he confuses Olympic lifting with power lifting, and then goes on to demonstrate a complete failure in understanding the movement. Hint* Your core should be filled with air and held tight so it is impossible to have "poor posture" and hurt your low back. He also claims it's not a functional movement. I guess I'm the only one who has shelves above eye level in her house and a wish to store things there. :laugh:
Also there is no reason to cut out BP if you don't have a rack. Of course if you don't want to do it that's fine too! Some alternate options on a normal bench. 1: roll of shame. 2: if you have a tough rep don't attempt another. 3: increase reps before you increase weight ex. do 5x5 at a workout, then 5x6 one workout. 5x7 at the next, then at the next workout move up in weight. 4. Ask a stranger to spot you.
Wow if you go through his articles he basically says to avoid most movements and exercise :laugh: I agree with Tree
Do DB BP if you don't have a rack :bigsmile:0 -
I have watched the OHP video. It took me a long time to get the form right, but I don't really think I'm doing ti wrong. I do have arthritis in one of my shoulders, but it hasn't bothered me for a long time.
What is a "roll of shame"?0 -
Rolls of shame:
http://www.youtube.com/watch?v=qohvvfv0OwA
http://www.youtube.com/watch?v=vQR06hNDFcU
Can you video your OHP at all and post it?0 -
Roll of Shame:http://www.youtube.com/watch?v=qohvvfv0OwA
It's how I bench. We have a squat rack and a bench rack. I use the bench rack and have done a few rolls of shame. I also don't lift with collars on the bar so I can dump the weights off the side if I'm truly stuck (never happened yet though).
I agree there's nothing wrong with bench or OHP, and they aren't inherently unsafe or not useful. OHP especially seems that very minor changes in technique can make a huge difference. I'm still working on tweaking form. I don't love it because it's my worst lift weight-wise and progression can be frustrating. But, I used to have a huge lump of fat on my back going on. It's now gone, and my shoulders are starting to get a nice curve going on. I'm liking how it transforms my body, so no way I'd cut it out. 0 -
Having read some bad things about the OP, and never liking it anyway, I am planning to switch to a different shoulder exercise. Has anyone else done this?
I guess I'll be different. OHP is one of the most dangerous exercises you can do, primarily for your lower lumbar. It is how I herniated a disc in my spine. What I did instead, because it is safer for the back, is seated overhead dumbbell presses.
https://www.google.com/search?q=dangers+of+overhead+press&sourceid=ie7&rls=com.microsoft:en-US:IE-Address&ie=&oe=&rlz=0 -
Those are what I'm thinking of doing.Having read some bad things about the OP, and never liking it anyway, I am planning to switch to a different shoulder exercise. Has anyone else done this?
I guess I'll be different. OHP is one of the most dangerous exercises you can do, primarily for your lower lumbar. It is how I herniated a disc in my spine. What I did instead, because it is safer for the back, is seated overhead dumbbell presses.
https://www.google.com/search?q=dangers+of+overhead+press&sourceid=ie7&rls=com.microsoft:en-US:IE-Address&ie=&oe=&rlz=0 -
This isn't from the book, but is it what you are talking about?
http://library.crossfit.com/free/pdf/67_08_Overhead_Lifting.pdf
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have you read starting strength? the chapter in there is very helpful re OHP and why it isn't bad for your shoulders (also it helps balance out what you do on the bench). I'd urge you to review that before dropping it. I don't think many people love it, though!
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Now don't be like me and hit yourself in the chin while pressing up. (Punching myself in the face with weights is a trademark, okay? xD)
I've done this twice, once before a road trip!
cruisin_scrapper--thank you for the video. It helped me tremendously. I was able to bump my weight up and finish all 5 sets!0 -
Now don't be like me and hit yourself in the chin while pressing up. (Punching myself in the face with weights is a trademark, okay? xD)
I've done this twice, once before a road trip!
cruisin_scrapper--thank you for the video. It helped me tremendously. I was able to bump my weight up and finish all 5 sets!
It's a good video! I've watched several of the Rippetoe OHP videos, but when I searched YouTube the other day, that one came up and I'd never seen it before! It shows a lot more detail on the hip thrust, which I've found really helps! Plus, it should cut down on the risk of chin-hitting! :laugh:0 -
Now don't be like me and hit yourself in the chin while pressing up. (Punching myself in the face with weights is a trademark, okay? xD)
I've done this twice, once before a road trip!
cruisin_scrapper--thank you for the video. It helped me tremendously. I was able to bump my weight up and finish all 5 sets!
It's a good video! I've watched several of the Rippetoe OHP videos, but when I searched YouTube the other day, that one came up and I'd never seen it before! It shows a lot more detail on the hip thrust, which I've found really helps! Plus, it should cut down on the risk of chin-hitting! :laugh:
Thanks for posting that link! Quite an interesting video and much different from the way he teaches it in his other ones. I think I'll deload on my next session and work on that form a little to see if it feels better. I can feel my lumbar spine wanting to curve in a little as my weight has increased, so maybe this will help!0
