How to increase OHP

I'm stuck at 70kg for months. What do i spam in order to increase it?

  1. 3 weeks ago
    Anonymous

    Dunno but that's also my max. I'm doing volume and dumbbell shoulder press

  2. 3 weeks ago
    Anonymous

    I'm stuck at 26kg

    • 3 weeks ago
      Anonymous

      keep going bro
      WAGMI

    • 3 weeks ago
      Anonymous

      Do exercises that work the secondary muscles on the ohp. So do tricep accessory work. Small movements like skull crusher. I do skull crushers with a dumbell and after 3 workouts I switch to a barbell, I change variations so I don't stagnate. I do 3x10 and after I try to add an extra rep or 2 on my last set. If I hit a 3x12 on my last set I'll increase my weight slightly for my next workout. Try to have 10 to 20 excersises per body part a week. This has helped me hit PRs even when I was cutting.

      Either you're a female, or you train like shit, don't sleep enough every night or eat a enough everyday. Since your ohp is only 26kg you should try running SL5x5, a program for beginners.

  3. 3 weeks ago
    Anonymous

    Just spam lateral raises bro

  4. 3 weeks ago
    Anonymous

    OHP but lower weight and more -and controlled- reps

  5. 3 weeks ago
    Anonymous

    do soviet progression
    2x a day go to gym and do 3 sets of ohp 3rm for a week with a day rest in between
    then next week same weight for 4 reps
    then next week 5 reps
    then max out and mire your new 1rm

    • 3 weeks ago
      Anonymous

      >try soviet progression
      >mfw the weights lift me

      • 3 weeks ago
        Anonymous
      • 3 weeks ago
        Anonymous
  6. 3 weeks ago
    Anonymous

    The only after a certain point is to increase bodyweight.

  7. 3 weeks ago
    Anonymous

    wow you can only OHP 70lbs thats like nothing.

    • 3 weeks ago
      Anonymous

      70 kg is more than double of 70 lbs, you illiterate mutt. It's pretty ok for OHP, more than one plate and certainly more than 99 % of untrained young men can do, but it's still rather improvable.

      • 3 weeks ago
        Anonymous

        your coping is such bullshit you fucking weakling europoor

  8. 3 weeks ago
    Anonymous

    food, retard

  9. 3 weeks ago
    Anonymous

    Suboptimal

  10. 3 weeks ago
    Anonymous

    you cant "spam" anything. thats a fucking retarded tiktok sarm goblin grift.
    "oohh i just started spamming lateral raises and got these cannonball delts"
    definitely has nothing to do with the steroids or the sarm stack i ordered

  11. 3 weeks ago
    Anonymous

    I just started lifting and can OHP 90lbs easy. That’s just the bar and 2 25 plates? I don’t get it how is this possible for you to struggle to lift that much? The hardest part of 1/2/3/4 is the bench press by far.

    • 3 weeks ago
      Anonymous

      >The hardest part of 1/2/3/4 is the bench press by far.
      yes i can tell you just started lifting. give it some time and you'll realize the hardest part is 4 plates deadlift

      • 3 weeks ago
        Anonymous

        The squat

        • 3 weeks ago
          Anonymous

          I used to be a male stripper and twerked on girls and gave them lap dances so the squat is actually easy for me. I’m used to grinding and shaking my ass down low to the flo’

      • 3 weeks ago
        Anonymous

        I actually don’t have that many issues with deadlift but I played hockey my whole life and have tree trunk legs.

        When I say just started lifting I mean after a 5 year break. I’m 33. Last time I lifted was when I was 27 and I played sports throughout HS, intramural during college and beer league in my 20s

      • 3 weeks ago
        Anonymous

        This, DL and squat are far harder to get to 1/2/3/4 than OHP and BP. I got to 1 pl OHP within maybe three months of lifting, 2 pl8 BP like four of five, but getting squat and DL to 3 and 4 took me almost a year

  12. 3 weeks ago
    Anonymous

    His left arm seems to be slightly lower

  13. 3 weeks ago
    Anonymous

    OHP responds well to challenging volume. By that I mean try to hit 4 or 5 fully warmed up working sets of 8-10 reps. If 70kg is your 1RM, try and find your 10RM. Say drop it down to 50kgx10, then every set add 2.5-5kg and keep going. Guys training too long at the high intensity low rep range on OHP will eventually stall.
    For reference:
    Don't 1RM any more, no clue
    155 lbs is 12 RM, 135 I stop at 15 but could probably get close to 20, 5'11" 195 lbs
    PS I do a set of pull ups after every working set, and do a bench exercise as assistance. For my second upper body session of the week I reverse exercises and do bench and then an OHP assistance

    • 3 weeks ago
      Anonymous

      This anon gets it.

      The press loves volume, even more than most lifts. From experience, [email protected]% for awhile works wonders

    • 3 weeks ago
      Anonymous

      This anon gets it.

      The press loves volume, even more than most lifts. From experience, [email protected]% for awhile works wonders

      WRONG this is fucking retarded as fuck wtf are you morons?

      overhead press depends on your supporting muscles enduring bracing posture sure
      but that's not the key at all
      like any excercise it's the amount of struggle reps you're able to complete

      struggle time x eating x sleeping = strength

      oh my fuck how you retards overcomplicate things

  14. 3 weeks ago
    Anonymous

    At 2.5 lb to each side and also increase bench press

  15. 3 weeks ago
    Anonymous

    push with your legs more

  16. 3 weeks ago
    Anonymous

    Go back down in weight. If I had to guess, you’re doing few reps with bad form towards the end at 70kg. Find the weight you can barely do 10-12 reps of with perfect form, no matter how low that is. Don’t let your ego get in the way. Then add weight and lower the reps to 6-8 and progressively increase back up to 10-12 and repeat.

  17. 3 weeks ago
    Anonymous

    Dunno tell me when you figure it out
    80kg max ohp
    155kg max bench

    • 3 weeks ago
      Anonymous

      Do you bench before OHPing? If so, that's what's up.

      • 3 weeks ago
        Anonymous

        2 seperate days

    • 3 weeks ago
      Anonymous

      >80kg max ohp
      >155kg max bench
      Lol I'm at 90kg max ohp and 140kg max bench

      • 3 weeks ago
        Anonymous

        Dunno tell me when you figure it out
        80kg max ohp
        155kg max bench

        sucks to suck. I'm at 85kg ohp and 120kg bench
        (it's very close grip for bench though)

  18. 3 weeks ago
    Anonymous

    Grease the groove

  19. 3 weeks ago
    Anonymous

    Eat more
    Push harder
    Use legs

  20. 3 weeks ago
    Anonymous

    Try dumbbells.myvgm

  21. 3 weeks ago
    Anonymous

    Isn’t 70kg for reps an advanced level lift? You’ll probably have to bulk or change programs

    • 3 weeks ago
      Anonymous

      Yeah, that’s like 1pl8 for 10.

    • 3 weeks ago
      Anonymous

      70kg for 10 is intermediate.

  22. 3 weeks ago
    Anonymous

    OHP uses some small, delicate muscles that fatigue quickly. Lots of people will recommend more volume and frequency but they're idiots. Injury and stagnation will be your only result.

    I got over a few humps by lowering my OHP volume but adding in jerks and other olympic stuff to get used to putting big weights above my head.

    • 3 weeks ago
      Anonymous

      What frequency is too much?
      I've personally had success by increasing frequency and by slowly introducing more volume. I was struggling to ohp 1 plate x 4, but then about a year later I was ohping 83kg x 2. Very slow progress, but I attribute this improvement to increasing frequency and volume (and learning how to better moderate volume and intensity). I also stretch almost every night after my workout too.

  23. 3 weeks ago
    Anonymous

    10x3 weighted dips

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