Overhead Press Ugh!!!!
verasdaughter
Posts: 71 Member
Can't seem to progress in weight on my overhead presses. Been doing Stronglifts since mid January and have progressed with everything else though I have to admit my arms are my weak point. Are there any other exercises I can do to help me progress with mu overhead presses. Started with just the bar and now can do 10+bar about 3 times then can't do the all 5 reps after that.
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Replies
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Try increasing the reps with the bar...go up one rep for each workout or each set and see if that helps build the strength.
OHP is one of the toughest lifts for a woman. As well search amazon for fractionals...or your sporting goods store for weighted collars.
Another thing you can do is get "big washers" from a hardware store they come in 3/4lb-3lb if you are lucky.
That way you can increase the weights slowly after you get over this "hump".0 -
Thanks SezxyStef, I was wondering the same thing. Today I did 27.5kg (60ish pounds) and it was a total nightmare. Monday is my best day at the gym because Sunday usually means rest and tons of carbs, no way I'll be able to lift 30 kg next Friday :noway:0
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I found 1/4, 1/2, 3/4, and 1 lb fractionals on ebay! They are even color coordinated. Increasing reps is good also.0
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You could also add a few accessory moves to your routine for triceps and shoulders. I'm a big fan of the close grip bench press and face pulls, personally
Progress is slow, but it's not impossible! 0 -
Thanks for posting about this, I was just wondering the same thing this morning! Not sure how I'll do with 5 more pounds on Friday, but am going to try it before I look into fractionals.0
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if anyone cares, these are the ones i bought: http://www.ebay.com/itm/CFF-2-Olympic-Fractional-Weight-Plate-Set-/140772353604?pt=LH_DefaultDomain_0&hash=item20c6afa644
They are on the cheaper end from what I've seen and free shipping can't be beat!0 -
Ha ha ha, I was just coming here to post this myself.
They are one unforgiving *kitten* of a lift. I have to talk myself out of modifying them to dip-drives or thrusters, because the momentum of those certainly helps. I'm going to look into some of the accessory lifts.0 -
Some accessory lifts that I would recommend:
KB swings
Upright rows
Any tricep work, or bicep work.
Lat raises0 -
Thanks everyone for the advice! Would you suggest doing the accessory lifts after SL or on non-SL days?0
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You can add the accessory lifts to the end of SL days....that way you have full rest days between sessions. Pick one or two and do 2-3 sets of 8-10 reps.0
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I'd recommend fractionalise. I've been able to make good progress since I bought mine and don't think I could've continued without0
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I third or fourth fractionals and accessory work. I recently added curls and started doing planks again and my OHP feels way better and stronger, even on days when I fail.0
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Urgh OHP are my nemesis too! Glad this thread exists...going to try and include some accessory lifts now :drinker:0
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Definitely get some fractionals. Usually when I hit a wall on lifts I'll drop the reps down and increase the weight and sets. This way I can lift a little more due to having to get less reps, which helps with the "mental wall" as well and in the process increases strength.0
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Awesome advice!!!! Thanks for all the responses.0
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Fractionals, I hear is the best bet. I've been stuck at 65/70lbs for months. I'm about to buy some myself.0
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Seriously- I can barely do the bar. IT is my dreaded lift...
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I *strongly dislike* this lift. I'm staying at 50 pounds today since my last attempt was so wobbly even though I did get 5x5.
Hubby is off tomorrow so we are going to search the local hardware stores for some large washers to use as fractionals.0 -
I finally got up to the 45 pound bar after months. And I have been doing extra Bicep and Tricep work all along.0
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Everyone is different and this lift is often the hardest for women. Don't compare yourself to others.
Just like I was next to a guy doing 135lbs OHP this morning. Very impressive, but I know that's not realistic for me. (except for maybe drugs. ROIDS)0 -
Has anyone tried the suicide grip on these, or have any information about it? I'd be concerned about using it at super high weights for safety purposes, but I tried it last time I did OHP at the suggestion of a guy at the gym, and the difference in my strength was remarkable. Thoughts?0
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Suicide grip makes it a little easier to get the bar down to the shoulders (esp. if your wrist mobility isn't super) and possibly will give you better leverage, but I haven't found that it gave me that much more strength. Then again, my sticking point with OHP is smack dab in the middle of the lift, where the bar just gets past my head. At that point either grip is basically on par, so I'd rather have my thumbs wrapped up for safety. But that's just me.0
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Has anyone tried the suicide grip on these, or have any information about it? I'd be concerned about using it at super high weights for safety purposes, but I tried it last time I did OHP at the suggestion of a guy at the gym, and the difference in my strength was remarkable. Thoughts?
Honestly I've never tried it and never care to for the obvious reason-safety. Not a fan of lifting something heavy above my head and not having as secure of a grip as possible on it. Adding a couple lbs to my OHP isn't worth the safety risk IMO. But of course to each their own...0 -
I've had surgery on both shoulders. I'm thrilled at being able to do these with 2x25 dumbbells. I'm good for staying there for the foreseeable future.0
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I'm so glad I found this thread. I've been struggling for weeks on OHP. Can't get past 55 lbs, and I fail at least 2 sets every time. Will look into fractionals as well.0
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Here's my 2 cents on breaking a OHP plateau, if you have deloaded a few times yet can't break a certain weight then there is a few tweaks you can make to your training.
1. Add reps to a weight you can do 5x5 with
2. Buy fractionals and make much smaller steps
3. Switch you reps and sets up, i.e. if you are failing in your last couple of sets switch to 3x5. If you are failing in your last few reps on sets switch to 5x3
4. If you have tried all of the above and you are still not getting anywhere then dead-stop OHP is good if you have the use of a power cage.
5. Switch to push press for 4-6week cycles then back to strict OHP
Happy pressing you BAMF's :drinker:0 -
Im having the same problems as the OP.
Im going to continue to deload and try again until I get strong enough to progress up a weight. I have fractional plates too. If not, then i will try what other members like girlie100 have suggested.
Im trying to lose body fat so Im not worried too much about progressing in weights until i decide to bulk. For body fat loss purposes, so long as I am doing some sort of resistant training and eating enough protein, I will retain lean body mass.0 -
Seriously- I can barely do the bar. IT is my dreaded lift...
I second this!0 -
I failed OHP: on my last set of reps @ 75 after lifting 3, workout before last. Although it is not protocol, I decided to start and finish that set at 70. Next workout, I warmed up with 65, then did 75 for 5 sets, then did 3 reps at 80. I also have been doing that for my squats progression as well. Even though it is not how you are supposed to do it, I figure I want to get that weight on there and let my muscles know to get ready for it next time. After I hit my 5x5, I do one more set at the next workout weight. I take whatever rep range I can get, be it 1 or up to 5. It has worked well with my squats and I have yet to fail, but I am sure it is coming. I will know in a couple of days, if it helps my OHP, as Wed I should be attempting my OHP at 80 0
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If I do warm ups, then I can't do as much after.0
