How do you do these without fucking yourself up? I just pinched a nerve in my neck for the third time in a year.
Also I’ve made no gains with this stupid lift. I’ll never hit 1pl8
How do you do these without fucking yourself up? I just pinched a nerve in my neck for the third time in a year.
By not being a gay
I’m not a gay or a chud. Why are you guys so aggressive ?
/thread
Activate your core, squeeze your glutes, bring the bar to your chest, push with your shoulders. It isn’t rocket science. Stop being a deltlet dyel
You need to do lateral raises. Standing and leaning. My OHP is 165 and growing. I can send you my shoulder workout if you want.
Yes please.
I’m only hitting them once a week on a PHUL program.
So when i do OHP its a whole day dedicated to shoulders and hitting all heads of the deltoid. This is how i was doing shoulders back in October. I have modified this workout recently to focus on way more sets of lateral raises but this worked for me for a long time. Good luck dude.
>Shoulder get their own day
Ngmi
Lol this is retarded, post body I want to see what this yields
Could you post body? or at least shoulders? Just out of curiosity what I'm getting myself into.
Took this back in october. Im not bragging at all btw, i have a long way to go, i am just being honest with you so i get if you call me a dyel or whatever. You need to do way more lateral raises than what i posted earlier if you want to get definition on your side delts. Low volume, high rep, lots of sets. I just recently realized how important arms are. I got memed into thinking arm days are gay but they are important for looking good. I only started doing arms a few weeks ago..of course you dont need to do them for OHP gains.
You look amazing. Jelly of your delt insertions
I can tell u lift but only because I've spent the last 5 years looking closely at images of half naked men on this forum. The camera is way too close to you dude, u don't even have both shoulders in frame.
Well theres nothing happening outside of the frame (no side delts at the time). I took this a hot guy selfie or whatever on instagram. I am just showcasing the trap/delt shelf to the guy that asked for the pic. I know its a shit pic but its all i have because i consider myself disgusting and very rarely take pics. I figured if im gonna post my routine i owe it to at least post something though.
why would you do some butchered version of 5/3/1 instead of the real thing?
More reps and i took this 54321 OHP workout from the realization phase out of the juggernaut program
i see. thanks anon
20 min bag as warmup for a heavy shoulder day?
yeah right. either you're not hitting the bag properly or you're not lifting that much. its a beter idea imo to do it after lifting in order to condition the muscle
dog shit routine
>how to improve OHP
>do one set of OHP
Pls
YWNBAW
Sage
do the better version instead
every behind the neck shit is a meme
>hits your lateral and rear delts more
>prevents you from cheating
>more upper back
>more out of less weight
BTNP is the truth
The rear delts and upper back are pulling muscles you fucking retard. You can't train them with a pushing exercise.
Of course he's a fucking retard, he's recommending a behind the neck memercises
>The rear delts and upper back are pulling muscles you fucking retard.
Rear delt activation isn't high enough on either OHP or BTNP to do anything so I agree but when it comes to the upper back you're a fucking dumbass. You do know that the upper and lower traps work to upwardly rotate the scapula, right? And the upper traps also elevate the scapula. You do both of those things on BTNP. Shut the fuck up retard
Dumbass
Of course your traps are activated. They activate whenever you do literally any movement that moves your shoulders upwards. Also, the traps are part of the neck and shoulder girdle. Only retarded gymnoobs train them on back day.
>Of course your traps are activated.
And the traps are part of your upper back, which means that your upper back is active during BTNP. In fact I typically get an upper trap pump after a set of BTNP
>They activate whenever you do literally any movement that moves your shoulders upwards.
True
>Also, the traps are part of the neck and shoulder girdle.
You know that the traps run really far down your back, right? The lower traps go down to all the way down to the middle of your back. While they are involved with the neck they're still considered to be upper back
>Only retarded gymnoobs train them on back day.
The traps are a back muscle, tf are you talking about?
Seriously? The traps are a pulling AND a pushing muscle. You're misleading people by saying "overhead presses train the upper back". Everyone knows "back" specifically refers to pulling muscles. Quit writing your walls of text, newfag, nobody's gonna read it.
The upper back is made up of: The upper, middle, and lower traps, the rhomboids, the thoracic erectors, the infraspinatus, the teres major and minor, and the levator scapulae. Some people will also include the rear delts, and the lats are sometimes included (though generally people keep them distinct, eg you hear pullups for lats, rows for upper back)
OHP/BTNP recruit the upper and lower traps, so objectively they recruit the upper back, unless you're saying that the traps aren't part of the upper back (which would out you as a dumbass since they objectively are part of the upper back)
And as a final note, have you ever seen a guy with a big OHP with small upper traps? It just doesn't happen, because the upper traps are involved to a good degree during OHP.
Also
>Everyone knows "back" specifically refers to pulling muscles
I hope you know that the lats become a shoulder flexor (aka pushing muscle) when the humerus travels behind the body (like in the bottom of a bench press if your humerus breaks parallel with the floor).
not him but I've personally had my rear delts and traps fried from doing lots of very light btn presses, although this only happened cause I spammed rear delt flyes and pull ups before hand so my upper back was already fatigued
This variation fucked my left shoulder up maybe because of inflexibility.
>not dumbell
you fucked up
Barbell is more stable, and you can lift more weight
>inb4 stabilizer muscles
Isolate your rotator cuff, boom now you've trained your stabilizers
>inb4 snap city!!!
Force scapula elevation and upward rotation to avoid impingement. It's that simple
If you bench and train chest well you do not need to be doing any front delt work. OHP will lead to snap city eventually, if you really want to do OHP do the machine instead it’s way safer.
Dumbells instead of the bar?
the bar is better imo for pushing lifts, but especially for ohp. i find that cheating is much easier and happens more oftenly with dumbells. I do use them from time to time though
I OHP daily and I’m fine 60lb dumbbells in each hand.
>Also I’ve made no gains with this stupid lift. I’ll never hit 1pl8
I have absolutely shit tier genetics and only at 30 started to lift properly and already hit 115 for reps without stalling, you're a fucking retard.
Stalled hard at a bit over 1 plate, other lifts are going well, but ohp fluctuates or stagnates instead of progressing
Anyone advocating for behind the neck anything is a troll who wants you to fuck up your shoulders or an absolute retard. The risk to reward level of these exercises is idiotic.
The risk to reward is only bad if you don't know what you're doing. If you have the prerequisite shoulder mobility and you know how to move your scapula to avoid shoulder impingement, it is no less risky than a normal OHP. If it was good enough for the oldschool bodybuilders it's good enough for you
>it was good enough for the oldschool bodybuilders it's good enough for you
Confirmed for being a retard. Gear heads can get away with plenty of things that aren't as effective and that can cause injury to natties. Just shut the fuck up already.
>Gear heads can get away with plenty of things that aren't as effective and that can cause injury to natties.
I thought roiders got injured more due to weak tendons and ligaments? Are you fucking retarded? Not to mention that steroids didn't exist during the bronze/silver era. Shut the fuck up, you have no idea what you're talking about
COPE
>incoherent mumbling
Done. BTNP chads win once again.
>Gear heads can get away with plenty of things that aren't as effective and that can cause injury to natties
If anything it's the exact opposite, as evidenced by countless -AACK moments. Roidtrannies are the ones with shitty tendons, not natties. There's nothing wrong with BTN press. If you don't like it cool but that doesn't mean that no one has the shoulder mobility for it.
Like this
>The risk to reward is only bad if you don't know what you're doing.
Just don't be weak.
I've never had issues with these so I can't speak towards your injury specifically, but just thinking about it using I would guess you're going to heavy. I could see myself fucking my neck up if I went too heavy and tried to jam it up there
how u say? by replacing these with dumbbells and doing it seated.
Focus on contracting your muscles over chasing PRs. My bench and OHP increased more than ever by focusing on building my muscles incline bench and lateral raises.
Consider swapping to dumbbell OHP.
use the right tool for the job
i have no idea why anyone would do these with a barbell and not dumbells
Your posture sucks. Fix it.
My OHP is trash after bench and vice versa (literally -20%+), but I love benching
I did 90lbs for 3x20 after chest pressing and that was plenty to burn my delts and tris
I dont care about going heavy on this autist-magnet lift
I took them out of my programs because they fuck my elbows up and literally every pressing movement already works your front delt. Bench, dips, even fucking tricep extensions. All shoulder work is dedicated to side and rear delts, which is what the good era bodybuilders did like Zane and Reeves.
>*saves your shoulder*