stuck on OHP

singingflutelady
singingflutelady Posts: 8,736 Member
edited March 5 in Fitness and Exercise
I have been lifting for 10 months (8 seriously).I am currently running Nia Shanks' muscle sculpting program and did a pure strength program before that (54321). I am able to achieve progressive overload in all of my lifts except OHP which is frustrating me. I can pull a 2 x bw (260 lbs) Jefferson dead lift, squat 215 x 5 , bench 90 x 5 but can only OHP 55 (or 60 on a good day). I do have major shoulder mobility issues so I guess that might be holding me back a bit but I am so frustrated at the moment. The other shoulder accessory lifts in my program (this phase is upper/lower 4 day split) are 1 arm db press, lateral raises and cable upright rows. Are there any ways to break through this plateau? Are there any exercises I should be doing?

Replies

  • fivethreeone
    fivethreeone Posts: 8,196 Member
    Two suggestions:

    1) study this video for form. I watch it every few months just as a refresher and i always get something out of it. http://www.youtube.com/watch?v=tMAiNQJ6FPc&list=PLNhFKPjedRnRrgZbcM1TbI7YTD0pxqMgH

    2) Buy fractional plates. You can buy them in 0.25 lb increments. I bought mine from Amazon and I just take them to the gym for my own use. You may not be able to use the 2.5# plates on the bar, but you could probably add half a pound, do your work sets, then add a full pound, etc. and work your way up to the 5 lb increase.

    Shoulder mobility issues will definitely contribute to your problems with OHP, but know that it is a tough lift even without them, notoriously the most difficult lift to progress.
  • IHateThinkingOfAUsername
    IHateThinkingOfAUsername Posts: 568 Member
    I can't help but thought I'd make you all chuckle...
    I couldn't work out why you'd be writing about an Over Head Projector on MFP....!!! I think I need some sleep!
  • release_the_kraken
    release_the_kraken Posts: 304 Member
    I dislocated my shoulder when a caber fell on me during practice years ago..I still can't OHP more than 135 even though before the accident I could push 225 np. Shoulder mobility issues take a good toll on the movement. You cna cheat with push presses..that helps you work up the weight. I also found getting rid of upright rows help my shoulder issues, if you have any. Nasty movement if done the least bit wrong. Are you getting trap work in to? That adds to stbility for the movement.
  • SemperAnticus1643
    SemperAnticus1643 Posts: 703 Member
    I have same issue. I dislocated my shoulder in high school and ever since then my left shoulder isn't 100%. So I'm stuck at 60lbs on the OHP. OHP here in Oklahoma is also short for Oklahoma Highway Patrol. So I giggled a little when I saw your post even though I knew it wasn't for the police. :)
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Thanks guys, that video is great. I haven't done any trap isolation lifts because they haven't been in my programs but I will try to add them. I am a professional flutist and all of the years of hours and hours of practice with my arms in flute position has caused the mobility issues. I am working on that (wall slides, scapular push ups, dynamic blackburns) but I am not sure if they are helping or not.
  • arrrrjt
    arrrrjt Posts: 245 Member
    I just want to say, thank you for this thread! I really struggle with the OHP at 5x5 at 70 lbs, so it's good to know I'm not the only one. I'll gladly take some of the tips offered here!
  • release_the_kraken
    release_the_kraken Posts: 304 Member
    Also, try to do some rotator work once a week..that helps with stability
  • ncahill77
    ncahill77 Posts: 501 Member
    I dislocated my shoulder when a caber fell on me during practice years ago..I still can't OHP more than 135 even though before the accident I could push 225 np. Shoulder mobility issues take a good toll on the movement. You cna cheat with push presses..that helps you work up the weight. I also found getting rid of upright rows help my shoulder issues, if you have any. Nasty movement if done the least bit wrong. Are you getting trap work in to? That adds to stbility for the movement.

    not to hijack the thread but have you tried the snatch grip high pull? I tossed out upright rows and highly recommend it for the traps.
  • ncahill77
    ncahill77 Posts: 501 Member
    I have same issue. I dislocated my shoulder in high school and ever since then my left shoulder isn't 100%. So I'm stuck at 60lbs on the OHP. OHP here in Oklahoma is also short for Oklahoma Highway Patrol. So I giggled a little when I saw your post even though I knew it wasn't for the police. :)

    I read it that way everytime I see OHP too!
  • release_the_kraken
    release_the_kraken Posts: 304 Member
    I dislocated my shoulder when a caber fell on me during practice years ago..I still can't OHP more than 135 even though before the accident I could push 225 np. Shoulder mobility issues take a good toll on the movement. You cna cheat with push presses..that helps you work up the weight. I also found getting rid of upright rows help my shoulder issues, if you have any. Nasty movement if done the least bit wrong. Are you getting trap work in to? That adds to stbility for the movement.

    not to hijack the thread but have you tried the snatch grip high pull? I tossed out upright rows and highly recommend it for the traps.

    Yep..been working those in on and off depending on what I program I am doing.
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