How do you do these without fucking yourself up? I just pinched a nerve in my neck for the third time in a year.

How do you do these without fricking 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

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  1. 1 year ago
    Anonymous

    By not being a homosexual

    • 1 year ago
      Anonymous

      YWNBAW

      Sage

      I’m not a homosexual or a troony. Why are you guys so aggressive ?

    • 1 year ago
      Anonymous

      /thread

      https://i.imgur.com/NAxAHOh.jpg

      How do you do these without fricking 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

      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

  2. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      Yes please.

      I’m only hitting them once a week on a PHUL program.

      • 1 year ago
        Anonymous

        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.

        • 1 year ago
          Anonymous

          >Shoulder get their own day
          Ngmi

        • 1 year ago
          Anonymous

          Lol this is moronic, post body I want to see what this yields

        • 1 year ago
          Anonymous

          Could you post body? or at least shoulders? Just out of curiosity what I'm getting myself into.

          • 1 year ago
            Anonymous

            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.

            • 1 year ago
              Anonymous

              You look amazing. Jelly of your delt insertions

            • 1 year ago
              Anonymous

              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.

              • 1 year ago
                Anonymous

                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.

        • 1 year ago
          Anonymous

          why would you do some butchered version of 5/3/1 instead of the real thing?

          • 1 year ago
            Anonymous

            More reps and i took this 54321 OHP workout from the realization phase out of the juggernaut program

            • 1 year ago
              Anonymous

              i see. thanks anon

        • 1 year ago
          Anonymous

          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

        • 1 year ago
          Anonymous

          dog shit routine

        • 1 year ago
          Anonymous

          >how to improve OHP
          >do one set of OHP

    • 1 year ago
      Anonymous

      Pls

  3. 1 year ago
    Anonymous

    YWNBAW

    Sage

  4. 1 year ago
    Anonymous

    do the better version instead

    • 1 year ago
      Anonymous

      every behind the neck shit is a meme

      • 1 year ago
        Anonymous

        >hits your lateral and rear delts more
        >prevents you from cheating
        >more upper back
        >more out of less weight
        BTNP is the truth

        • 1 year ago
          Anonymous

          The rear delts and upper back are pulling muscles you fricking moron. You can't train them with a pushing exercise.

          • 1 year ago
            Anonymous

            Of course he's a fricking moron, he's recommending a behind the neck memercises

          • 1 year ago
            Anonymous

            >The rear delts and upper back are pulling muscles you fricking moron.
            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 fricking 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 frick up moron

            Of course he's a fricking moron, he's recommending a behind the neck memercises

            Dumbass

            • 1 year ago
              Anonymous

              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 moronic gymnoobs train them on back day.

              • 1 year ago
                Anonymous

                >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 moronic gymnoobs train them on back day.
                The traps are a back muscle, tf are you talking about?

              • 1 year ago
                Anonymous

                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, newbie, nobody's gonna read it.

              • 1 year ago
                Anonymous

                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.

              • 1 year ago
                Anonymous

                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).

          • 1 year ago
            Anonymous

            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

    • 1 year ago
      Anonymous

      This variation fricked my left shoulder up maybe because of inflexibility.

    • 1 year ago
      Anonymous

      >not dumbell
      you fricked up

      • 1 year ago
        Anonymous

        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

  5. 1 year ago
    Anonymous

    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.

  6. 1 year ago
    Anonymous

    Dumbells instead of the bar?

    • 1 year ago
      Anonymous

      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

  7. 1 year ago
    Anonymous

    I OHP daily and I’m fine 60lb dumbbells in each hand.

  8. 1 year ago
    Anonymous

    >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 fricking moron.

  9. 1 year ago
    Anonymous

    Stalled hard at a bit over 1 plate, other lifts are going well, but ohp fluctuates or stagnates instead of progressing

  10. 1 year ago
    Anonymous

    Anyone advocating for behind the neck anything is a troll who wants you to frick up your shoulders or an absolute moron. The risk to reward level of these exercises is idiotic.

    • 1 year ago
      Anonymous

      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

      • 1 year ago
        Anonymous

        >it was good enough for the oldschool bodybuilders it's good enough for you
        Confirmed for being a moron. Gear heads can get away with plenty of things that aren't as effective and that can cause injury to natties. Just shut the frick up already.

        • 1 year ago
          Anonymous

          >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 fricking moronic? Not to mention that steroids didn't exist during the bronze/silver era. Shut the frick up, you have no idea what you're talking about

          • 1 year ago
            Anonymous

            COPE

            • 1 year ago
              Anonymous

              >incoherent mumbling
              Done. BTNP chads win once again.

        • 1 year ago
          Anonymous

          >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.

      • 1 year ago
        Anonymous

        Like this

        >The risk to reward is only bad if you don't know what you're doing.
        Just don't be weak.

  11. 1 year ago
    Anonymous

    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 fricking my neck up if I went too heavy and tried to jam it up there

  12. 1 year ago
    Anonymous

    how u say? by replacing these with dumbbells and doing it seated.

  13. 1 year ago
    Anonymous

    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.

  14. 1 year ago
    Anonymous

    use the right tool for the job

  15. 1 year ago
    Anonymous

    i have no idea why anyone would do these with a barbell and not dumbells

  16. 1 year ago
    Anonymous

    Your posture sucks. Fix it.

  17. 1 year ago
    Anonymous

    My OHP is trash after bench and vice versa (literally -20%+), but I love benching

    • 1 year ago
      Anonymous

      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

  18. 1 year ago
    Anonymous

    I took them out of my programs because they frick my elbows up and literally every pressing movement already works your front delt. Bench, dips, even fricking tricep extensions. All shoulder work is dedicated to side and rear delts, which is what the good era bodybuilders did like Zane and Reeves.

  19. 1 year ago
    Anonymous

    >*saves your shoulder*

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