I used to be able to do 1.4 times strict (305) around 5 years ago.
Decided to start cheating to get two more reps one day. Thought I could skip a whole meso and force 325 the next week.
Shattered a bursa with my IT band using staggered leg drive.
I do high pulls now.
Yes, I actually tore a ligament ohp'ing like that a long time ago. Some people can get away with it if they strengthen that position over time but its technically improper form
Nope. I'm done with this shit lift. Smallest progression range and most finicky form technicalities. I'm not failing any more reps because my elbows didn't form the golden ratio and my ballsack wasn't properly aligned. Benching already gives front delts and you need lateral raises anyway.
I fricking love OHP. But recently I've been having some weird, stinging, almost pinching pain in pic related.
It completely fricks up my workout. I can ignore it for a while, but it gets progressively worse. It also makes other lifts much more uncomfortable.
Frick my life.
Nope. Even had xray done. Spine is completely fine, it's not even a nerve since alls sensations are okay and mobility is not hampered.
It's literally just a tiny piece of a muscle that's spazzing out because "lol, lmao".
it can be just a bad tennis elbow(much much more common), but in the case of that guy he was having back pain as well, which could mean his spine was getting pinched
I fricking love OHP. But recently I've been having some weird, stinging, almost pinching pain in pic related.
It completely fricks up my workout. I can ignore it for a while, but it gets progressively worse. It also makes other lifts much more uncomfortable.
Frick my life.
It's common for overhead lifting to cause SLAP tears, swimmers shoulder (subacromial impingement), or tear rotator cuff muscles if they are too weak relative to major muscles. Also a tight chest will make the biomechanics 100x worse (see upper crossed syndrome). Firstly make sure you move your scapular with the shoulder as you lift, don't pack it or lock it. Secondly make sure to do plenty of back excercises and scapular prehab/rehab. Thirdly see a physio.
Also try dropping bench from the routine unless you're a competitive powerlifter and need it. Ive never had overhead problems through 6 years of competitive Olympic lifting until I decided to add chest to my routine this year (previously never did chest). Most non-Crossfit oly lifters never train chest for this reason.
>Firstly make sure you move your scapular with the shoulder as you lift, don't pack it or lock it
Can you elaborate on this part? Not sure I get what you mean.
scapula = shoulderblade.
when moving your hands and arms from down by your side to up above your head, your shoulderblades should move up and rotate naturally with the movement. trying to keep your shoulderblades down and back will interfere with this natural rhythm and cause shoulder issues.
Disgusting but I have incredibly bad insertions and pectus excavatum, my chest will never look good. You won't lose it but you wont have the same chest size as a comparative bodybuilder though. Picrel never does bench
i've had those a few months back, particularly on my left hand, couldn't even sleep because of the stinging pain. I looked it up and it's some kind of nervious damage. I thought it was over and ready to rope myself but they magically went away after a week or so. Hope they don't come back.
I sometimes have stinging unpleasant paint in the same spot if I am trying to reach for something above my head like taking a container with coffee from a cupboard. Usually it goes away after a few minutes but I never found out what’s the cause of this. Never happend during a workout tho.
I hope you are not having a tingling sensation on the tips of your fingers
https://pubmed.ncbi.nlm.nih.gov/17653559/
Subacromial impingement can cause tingling in about half of cases. You could be just unlucky and be born with a small subacromial space (type 2 or 3 acromion picrel) rehab and acromion shaving surgery can help. Could also be thoracic outlet syndrome or damaged brachial plexus. Still advise to drop/reduce chest excercises and do rehab that maximises subacromial space.
I made a moronic mistake bros. I have a home gym and had 60kg on bar from past session. Walked past and decided to ohp it. No big deal bc max is around 75kg. Bottom of the rep got an intense pain in left bottom side of neck and can barely move my neck since. Its been 4 days and its still hurting and ivr had to stop lifting bc it hurts too bad. Help
Lmao you just pulled your trap or levator scapulae. Foam roll, gently stretch and rest it. Give it 1-2 weeks and keep your head level and straight when you lift next time.
The thing is I don’t do anything chest related except few push ups here and there. Also it happens just few times a year. Still thank for this info, could be handy.
I've been having pain in that spot for almost a year now after waking up one morning and not being able to move neck at all basically. Had to take a week off work it was so bad before I could function. Ever since I always slightly feel it there still, and if I overtrain, or go to hard at work (construction) it starts getting bad again. No idea what the frick is going on there.
I made a moronic mistake bros. I have a home gym and had 60kg on bar from past session. Walked past and decided to ohp it. No big deal bc max is around 75kg. Bottom of the rep got an intense pain in left bottom side of neck and can barely move my neck since. Its been 4 days and its still hurting and ivr had to stop lifting bc it hurts too bad. Help
don't stop moving your neck, keep making those basic neck stretches 2~3 times a day, don't stretch them too heavily, just to keep them moving. It will get better in a week, I did almost the same thing some months ago
when i 1st started doing OHP it sucked ass hurt and i hated it
now ive been doing it for a month and i like it
ill usually do two ohp movements, like barbell and cable, or dumbbell and cable.
it's enjoyable
Oh it's fixed alright. Fixed in place, stalls eternally, no prs ever. You could be immortal yet between now and the inevitable heat death of the universe, you will be lucky to add 5 more lbs without bulking.
Yeah and the problem is that when you cut it completely erases all your progress. There is no moving forward. In my experience it's the most "weight moves weight" of all the lifts.
I hurt myself doing ohp about a month ago. My shoulder fell partially out of the socket (not a huge deal for me because I can do it intentionally) while I was doing 160x5. It feels like the muscle that holds the ball of my shoulder in place is damaged. Not sure if I should wait it out or go to a doctor. It seems much better than it was but still noticeable.
Feels good to be genetically predisposed to this king of lifts. Max was 185x5+ before I did a 6 month hike, and I never had any issues. Gave me huge shoulders, and is the ultimate confidence booster lift.
It's good but once you get into the 225 range, it just becomes too taxing on your back to be worth it.
Better to do seated stuff from there on, unless you wanna be a strongman competitor.
if you are doing 225 for reps, you are completely shredded, and should just focus on maintenance. if you are doing it for a 1rm, you're speedrunning the wheelchair.
I clean/press instead of doing standing ohp from a rack and honestly it feels better for me to clean/press as opposed to the latter. I tried walking out a 165lb bar to ohp that much for the first time and it feel fricking weird yet 145lb clean/press felt normal.
I love and hate this excercise. It's my weakest lift and the one that emasculates me the most but it gives me a serious challenge and when it slowy goes up I feel better.
Still going to kill myself over it eventually though
My personal favorite
I can OHP my bodyweight
What is your bodyweight and how many reps?
170
1
Respect
Likewise, BW 80kg and I OHP 81kg
current goal is 85kg
I used to be able to do 1.4 times strict (305) around 5 years ago.
Decided to start cheating to get two more reps one day. Thought I could skip a whole meso and force 325 the next week.
Shattered a bursa with my IT band using staggered leg drive.
I do high pulls now.
aren’t his wrists bent too much, shouldn’t the bar be more directly over your forearm and not back in the fingers
Not necessarily many people catch heavy jerks in that position and press heavy there, it depends on your wrist strength and mobility
Correct
Wrists should line up with elbows and bar rests on the palm
These images of the grey dude with red highlighted muscles always have the shittiest form.
They basically show what NOT to do
If you look closely, you see the weight isn't actually stacked over his spine, it's a bit in front of his ears, which is totally fricking moronic.
Yeah that is right. You generally don't want your wrists bent that far back.
Yes, I actually tore a ligament ohp'ing like that a long time ago. Some people can get away with it if they strengthen that position over time but its technically improper form
Nope. I'm done with this shit lift. Smallest progression range and most finicky form technicalities. I'm not failing any more reps because my elbows didn't form the golden ratio and my ballsack wasn't properly aligned. Benching already gives front delts and you need lateral raises anyway.
t. 75 lb press
i am plateauing at 115 lbs...
im going to start eating 200g of protein and 2500 calories
What is your bodyweight?
AAAAAAAAAH MY LEFT WRIST
Use wrist wraps
I can literally feel this lift realigning my spine when i do it
I fricking love OHP. But recently I've been having some weird, stinging, almost pinching pain in pic related.
It completely fricks up my workout. I can ignore it for a while, but it gets progressively worse. It also makes other lifts much more uncomfortable.
Frick my life.
I hope you are not having a tingling sensation on the tips of your fingers
Nope. Even had xray done. Spine is completely fine, it's not even a nerve since alls sensations are okay and mobility is not hampered.
It's literally just a tiny piece of a muscle that's spazzing out because "lol, lmao".
Uhh ive had this in my left arm. Is it over?
it can be just a bad tennis elbow(much much more common), but in the case of that guy he was having back pain as well, which could mean his spine was getting pinched
It's common for overhead lifting to cause SLAP tears, swimmers shoulder (subacromial impingement), or tear rotator cuff muscles if they are too weak relative to major muscles. Also a tight chest will make the biomechanics 100x worse (see upper crossed syndrome). Firstly make sure you move your scapular with the shoulder as you lift, don't pack it or lock it. Secondly make sure to do plenty of back excercises and scapular prehab/rehab. Thirdly see a physio.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105366/
Also try dropping bench from the routine unless you're a competitive powerlifter and need it. Ive never had overhead problems through 6 years of competitive Olympic lifting until I decided to add chest to my routine this year (previously never did chest). Most non-Crossfit oly lifters never train chest for this reason.
>Firstly make sure you move your scapular with the shoulder as you lift, don't pack it or lock it
Can you elaborate on this part? Not sure I get what you mean.
scapula = shoulderblade.
when moving your hands and arms from down by your side to up above your head, your shoulderblades should move up and rotate naturally with the movement. trying to keep your shoulderblades down and back will interfere with this natural rhythm and cause shoulder issues.
r/fitness
>try dropping bench
Redpill me on this. How's your chest look?
Disgusting but I have incredibly bad insertions and pectus excavatum, my chest will never look good. You won't lose it but you wont have the same chest size as a comparative bodybuilder though. Picrel never does bench
What...
I've been having weird pinching pain in my right rotator cuff when I bench. Anterior side... Are my benching days over bros?
i've had those a few months back, particularly on my left hand, couldn't even sleep because of the stinging pain. I looked it up and it's some kind of nervious damage. I thought it was over and ready to rope myself but they magically went away after a week or so. Hope they don't come back.
I sometimes have stinging unpleasant paint in the same spot if I am trying to reach for something above my head like taking a container with coffee from a cupboard. Usually it goes away after a few minutes but I never found out what’s the cause of this. Never happend during a workout tho.
https://pubmed.ncbi.nlm.nih.gov/17653559/
Subacromial impingement can cause tingling in about half of cases. You could be just unlucky and be born with a small subacromial space (type 2 or 3 acromion picrel) rehab and acromion shaving surgery can help. Could also be thoracic outlet syndrome or damaged brachial plexus. Still advise to drop/reduce chest excercises and do rehab that maximises subacromial space.
Lmao you just pulled your trap or levator scapulae. Foam roll, gently stretch and rest it. Give it 1-2 weeks and keep your head level and straight when you lift next time.
The thing is I don’t do anything chest related except few push ups here and there. Also it happens just few times a year. Still thank for this info, could be handy.
Stopped doing ohp because of this, the pain never went away
dumb fricking pic. Why would erector spinae be a rhombus when it's literally TWO COLUMNS that go until the neck?
I've been having pain in that spot for almost a year now after waking up one morning and not being able to move neck at all basically. Had to take a week off work it was so bad before I could function. Ever since I always slightly feel it there still, and if I overtrain, or go to hard at work (construction) it starts getting bad again. No idea what the frick is going on there.
Unsolicited advice: I had this too. I fixed it by using a neck machine.
OHP is bad for your shoulders. lots of mileage with little benefit.
yes, that's why log press is better
I made a moronic mistake bros. I have a home gym and had 60kg on bar from past session. Walked past and decided to ohp it. No big deal bc max is around 75kg. Bottom of the rep got an intense pain in left bottom side of neck and can barely move my neck since. Its been 4 days and its still hurting and ivr had to stop lifting bc it hurts too bad. Help
see
don't stop moving your neck, keep making those basic neck stretches 2~3 times a day, don't stretch them too heavily, just to keep them moving. It will get better in a week, I did almost the same thing some months ago
You have a muscle knot, probably somewhere in your upper back. Look up the triggerpoints on a chart and massage it out, the pain will be gone.
when i 1st started doing OHP it sucked ass hurt and i hated it
now ive been doing it for a month and i like it
ill usually do two ohp movements, like barbell and cable, or dumbbell and cable.
it's enjoyable
Oh it's fixed alright. Fixed in place, stalls eternally, no prs ever. You could be immortal yet between now and the inevitable heat death of the universe, you will be lucky to add 5 more lbs without bulking.
>without bulking
Well no shit you fricking inbred moron
Yeah and the problem is that when you cut it completely erases all your progress. There is no moving forward. In my experience it's the most "weight moves weight" of all the lifts.
I hurt myself doing ohp about a month ago. My shoulder fell partially out of the socket (not a huge deal for me because I can do it intentionally) while I was doing 160x5. It feels like the muscle that holds the ball of my shoulder in place is damaged. Not sure if I should wait it out or go to a doctor. It seems much better than it was but still noticeable.
Feels good to be genetically predisposed to this king of lifts. Max was 185x5+ before I did a 6 month hike, and I never had any issues. Gave me huge shoulders, and is the ultimate confidence booster lift.
>quads activated
so you guys use your legs?
no you use your ass
OHP is the coolest lift, hands down
It's good but once you get into the 225 range, it just becomes too taxing on your back to be worth it.
Better to do seated stuff from there on, unless you wanna be a strongman competitor.
How is a 225 ohp any more taxing on the back than a 225 squat?
You don't squat with your shoulders moron how's that even a question?
You said it taxes the back dumbass. Why are you taking about shoulders?
>You said it taxes the back dumbass. Why are you taking about shoulders?
We get it, you're moronic.
Why don't you try an OHP before commenting again.
>It's good but once you get into the 225 range, it just becomes too taxing on your back to be worth it.
I don't see the word 'shoulder' in that post.
if you are doing 225 for reps, you are completely shredded, and should just focus on maintenance. if you are doing it for a 1rm, you're speedrunning the wheelchair.
Turns out doing these when you have prior shoulder injuries may be a bad idea
Ohpcels be like
>I been stuck at 90 for 87 months.
Do you guys OHP with the normal 45lb bar?
I do it with those mini fixed weight barbells idk what they're called
yes, should i be using something else
TRAP BAR Z PRESS
>gives you lower back pain for the next 2 - 3 days
heh nothing personnel
I clean/press instead of doing standing ohp from a rack and honestly it feels better for me to clean/press as opposed to the latter. I tried walking out a 165lb bar to ohp that much for the first time and it feel fricking weird yet 145lb clean/press felt normal.
newfound love for behind the necc ohp, it really do hit them rear delts
Complete waste of time. Add a separate isolation movement for the rear delts.
I love and hate this excercise. It's my weakest lift and the one that emasculates me the most but it gives me a serious challenge and when it slowy goes up I feel better.
Still going to kill myself over it eventually though
Still want to kill myself over it though
I just worry about spine compression. Though I read it might not even do much and just to do hangs after.
MY RIGHT SHOULDER POPS EVEYTIME I DO THESE IT FEELS LIKE BONE ON BONE GRINDING
>Fixes y-ACK