If you're doing heavy back shit you really gotta be doing sitting bb ohp to keep your ribcage muscles strong and shoulders healthy. My front delts were atrophied till I realized this amd posture trash, now I can see my ribcage and I'm fat.
About 20% higher load capacity, so better for strength work. Also, it isolates the from delts more. Barbell is easier on the shoulders and the way the bar distributes the weight makes it a different stimulus. So it's good to alternate them.
It honestly is. I do close grip bench, ring push ups and ring dips. I've already hit 155lbs for 10 reps on OHP. I'm doing bodybuilding now and realized how useless and redundant it is.
Nah
Is it? I’ve always done it because I thought it was as important to a routine as bench, squat, and deadlift. I don’t particularly enjoy it but I do it anyway
Ya it's pretty useless. Do upright rows instead of you want a compound for shoulders
I wouldn't call it entirely pointless and I don't know what he means by ego lift but it's not great. I bench because I can't hit my chest harder than that. I squat because I don't have a leg press and leg extension machine. I deadlift because I can' hit my spinal erectors harder than that. I do pullovers on a decline bench with an ez bar because I think it's an excellent compound for using two different muscles to do the same thing, (upper triceps and lats).
The OHP is a good delt lift at the bottom half and then stops using your delts and is a good tricep extension at the top. Two different things. Two good things but I think it's better to separate them since you can different weight with each and they don't help each other like in the aforementioned pullovers.
>Smith machine >Big boy weights. >I got tired of trying to lift what I can't stabilize so I took stabilization out of the equation. I'm the real man working out while sitting.
Is it? I’ve always done it because I thought it was as important to a routine as bench, squat, and deadlift. I don’t particularly enjoy it but I do it anyway
This is the only press variation for combat sports. The whole kinetic chain behind you and the whole shoulder girdle involved. You could rationalize dips and benching being useful to jiujitsu I guess, but for striking and wrestling you need to be doing ohp.
it was always 1RM
the second it becomes repetitions, it's anywhere from 2-20 and loses meaning
if you're doing 1/2/3/4 for 10, you're in reality around 2/3/4/5
I can't do 2pl8 for 10, I have benched 2.5pl8. Go punch the numbers into any 1RM estimator apart from the OHP and you'll get the numbers I said, it of course varies and is less accurate the further you get from 1 rep. If you can bench 2pl8 for 10 you're a few weeks of getting neurologically primed for heavy sets from benching around 130kg.
lmao newbie get off this board
1/2/3/4 always meant to be for 5 reps before 2016 when all these newbies migrated to IST. that "goal" was a subset from Mark Rippetoe's teaching
lurk more homosexual
1RM for 1/2/3/4 isn't even that high of a bar to achieve. It got popular in misc bb forums and IST because it WAS hard to 5x5 it.
Fricking zoomers and newbies always want the easy way out, claiming 1/2/3/4 but only doing half assed 1 Rep lmao
1rm, gaging strength off of something x reps is so stupid because your cadence affects it so much. 1 rep as heavy as you can go is the true test of what you can actually get. This is why 1rm calculators are so inaccurate past like 3 reps
Not if you have performance based goals. Take a punch for example. Imagine two guys of the same weight, each having no idea how to punch and all they have is their pressing strength to go on. One guy benches 225 as his only press variation. The other guy ohp's 135 as his.
The second guy is going to recruit his obliques and whole shoulder girdle behind that punch and is capable of KOing you. The first guy is going to have only arm and shoulder behind it and will give you an ouchie.
What a moronic homosexual. Learn to read. The post assessed punching power without any other movement involved, and directly specified not knowing how to punch.
>thinks he can magically karate chop his way into a victory against someone twice his size and strength (just like in my favorite movies!!)
Holy frick how do twinkies even manage to become this delusionmaxxed lmaooo
It's weird some people will learn a martial art and then insist on staying 135 lbs / 60 kg to stay in their competition weight class. Learning to box and wrestle is good, but why not get stronger and more powerful too?
If they were really smart they would do a sport that isn't getting concussions in training and competition for money. They think there's no such thing as someone large fast and high skill.
They'd rather train technique for 6 hours a day like shit instead of good training and weights because they're moronic.
This is the ideal martial arts physique. Anyone can throw a fight ending kick on anyone squatting like 4pl8s or even less tbh if you're really good and lower weight helps you throw it quicker. But you need big ass forearms wrists and shoulders to effectively put all your weight into a punch, makes you faster if you train to do reps faster too.
I do more than enough pressing volume, and it just makes more sense to me to train it as a pull movement. The pressing variants that actually hit the lateral head end up feeling just as limited rom as uprights anyways. BB ohp only ever felt like a front delt and tricep exercise to me, and I at least got up to 1plate before I made this decision
I still do a few light dumbbell overhead presses because I'm scared of neglecting some minor muscles. But yea for bodybuilding you're better off doing lateral raises and incline bench.
This sounds solid but I've never done it. I was stuck at 135 1rm for a good year or so then I started doing my front squats holding the bar, not in the traditional rack position on the front delt but rather in my hands at the bottom of an ohp.
It's not going to serve as a main squat movement due to the limiting factor being in the ability of the arms and upper back to stabilize the bar, but as an accessory movement it's good leg volume and damn it helped my ohp. Controlling the bar in my hands at 155 for sets of 10 through a full squat definitely helped 135 feel much lighter when I don't even have to squat it. Currently pressing 135 for 10.
Honestly, this was my favourite compound movement when I did Starting Strength. I ditched SS because I hated it and opted for one that more or less exclusively uses machines now but thanks for reminding me, I'll do some overhead presses next time I'm at the gym.
I’m a newbie and out of everything it feels like my deltoids have grown the most and I can only attribute this to OHP. The growth has actually been sort of impressive.
That said I started with minimal upper body strength and I’m only now hitting 90 lbs 3x8. I need to push myself harder because I think I back off too quickly and should just go heavier and not worry about always hitting 3x8. Still, one plate feels like a fantasy at this point.
>lifting for a year >don't do OHP >gym's empty so decide to try it out whilst i was resting after squats as there was already a BB setup with 10kg on either side >actually struggled to frick to do even 1
bros...
I want to start doing them but there is no way I am doing OHP's with 5kg when there are people around
why is it in every reputable beginner lifting program then? it seems like a pretty solid compound lift. it's fun to do and looks cool. and lifting shit over your head is fricking badass. it's primordial. if you don't enjoy it you're a weak pathetic genetic aberration. even 20, 50 years ago... hell... even in a developing nation in present day, us OHP'ers would be hunting you down, bashing your skull in and chewing your brains for a quick carb-boost. you are a disgusting excuse for a man.
OHP number doesn't really go up by doing OHP, just work triceps, incline press, and shoulders for strength in your OHP working sets, hit shoulders every day otherwise they'll lag behind your other muscle groups and also because they recover really fast. Maybe hit traps if you have weak traps. I wanted a big OHP and hit 2 plates once when I was a teenager over the summer, I did shoulders in the morning every morning then my normal schedule during the day. It worked.
kek
keep trying lil guy, you'll hit 1pl8 one of these days
I'm so fricking close to 3x8 for 135. Stuck at 130 right now.
small bench detected
Post shoudlers
Post body.
I have never seen anyone but me doing this at the gym
>mogging the whole gym with a strict 185x5 ohp
it's the easiest lift to mog everyone at.
I have to stifle a laugh when I see someone doing push presses or half reps
If you're doing heavy back shit you really gotta be doing sitting bb ohp to keep your ribcage muscles strong and shoulders healthy. My front delts were atrophied till I realized this amd posture trash, now I can see my ribcage and I'm fat.
I have long arms and do these for 20 reps. I absolutely dread them and always end up distorting my body at the final reps.
DB version is probably superior in every way possible for you, but I do them with a bar anyway
You do DB for hypertrophy work.
What the frick is the barbell version for then
fun
About 20% higher load capacity, so better for strength work. Also, it isolates the from delts more. Barbell is easier on the shoulders and the way the bar distributes the weight makes it a different stimulus. So it's good to alternate them.
>so better for strength work
wrong. You don't know how training works.
Shut the frick up moron, you can't give a single reason as to why I'm wrong. You probably hate barbells or something.
injuries
kicking up dumbbells for seated ohp sucks
seated with a very high incline (70-80) allows moving the most weight
you do standing OHP because it's a fun lift
seated with a barbell*
It honestly is. I do close grip bench, ring push ups and ring dips. I've already hit 155lbs for 10 reps on OHP. I'm doing bodybuilding now and realized how useless and redundant it is.
Nah
Ya it's pretty useless. Do upright rows instead of you want a compound for shoulders
I wouldn't call it entirely pointless and I don't know what he means by ego lift but it's not great. I bench because I can't hit my chest harder than that. I squat because I don't have a leg press and leg extension machine. I deadlift because I can' hit my spinal erectors harder than that. I do pullovers on a decline bench with an ez bar because I think it's an excellent compound for using two different muscles to do the same thing, (upper triceps and lats).
The OHP is a good delt lift at the bottom half and then stops using your delts and is a good tricep extension at the top. Two different things. Two good things but I think it's better to separate them since you can different weight with each and they don't help each other like in the aforementioned pullovers.
seated smith machine felt better on my joints
getting to the big boy weights is troublesome with dumbbells to get it in place
>Smith machine
>Big boy weights.
>I got tired of trying to lift what I can't stabilize so I took stabilization out of the equation. I'm the real man working out while sitting.
they hated him because he was right
It took me <6 months to go from 75lbs to 135lbs 5x5 but it's taken me over 1.5 years to bench 225lbs and I am just mad about that
it's because you're frauding the OHP
Look up Louie Simmons, and how his gym trains to bench. Helped out like crazy.
RIP
post shoulders
Is it? I’ve always done it because I thought it was as important to a routine as bench, squat, and deadlift. I don’t particularly enjoy it but I do it anyway
overhead movements are great for longetivity, proper mobility and complete shoulder development
This is the only press variation for combat sports. The whole kinetic chain behind you and the whole shoulder girdle involved. You could rationalize dips and benching being useful to jiujitsu I guess, but for striking and wrestling you need to be doing ohp.
When people refer to 1/2/3/4, do they mean 1RM or for reps?
For 12 reps.
"work out" is a verb; he means "workout".
20 repetitions with 4 second controlled eccentrics
1RM
Zoomers mean 1RM, but it used to mean 5x5 (circa Starting Strength peak popularity days)
Zoomers do everything half assed
it was always 1RM
the second it becomes repetitions, it's anywhere from 2-20 and loses meaning
if you're doing 1/2/3/4 for 10, you're in reality around 2/3/4/5
>1/2/3/4 for 10 reps does not get you even close to 2/3/4/5. It gets you more like 1.25/2.3/3.35/4.4.
I can't do 2pl8 for 10, I have benched 2.5pl8. Go punch the numbers into any 1RM estimator apart from the OHP and you'll get the numbers I said, it of course varies and is less accurate the further you get from 1 rep. If you can bench 2pl8 for 10 you're a few weeks of getting neurologically primed for heavy sets from benching around 130kg.
You have shit form apparently. 8rm is about 80% of your 1rm, so even 225 for 8 reps should have you at 280lbs for 1rep
2 plate bench for 10 is like 275 or 285 for a 1rm
you are moronic
lmao newbie get off this board
1/2/3/4 always meant to be for 5 reps before 2016 when all these newbies migrated to IST. that "goal" was a subset from Mark Rippetoe's teaching
lurk more homosexual
1 rep is easier to remember honestly
1RM for 1/2/3/4 isn't even that high of a bar to achieve. It got popular in misc bb forums and IST because it WAS hard to 5x5 it.
Fricking zoomers and newbies always want the easy way out, claiming 1/2/3/4 but only doing half assed 1 Rep lmao
1rm, gaging strength off of something x reps is so stupid because your cadence affects it so much. 1 rep as heavy as you can go is the true test of what you can actually get. This is why 1rm calculators are so inaccurate past like 3 reps
Its for 3x10 on each of those lifts
Not if you have performance based goals. Take a punch for example. Imagine two guys of the same weight, each having no idea how to punch and all they have is their pressing strength to go on. One guy benches 225 as his only press variation. The other guy ohp's 135 as his.
The second guy is going to recruit his obliques and whole shoulder girdle behind that punch and is capable of KOing you. The first guy is going to have only arm and shoulder behind it and will give you an ouchie.
>thinks he can win fights cause he does OHP
powerlifters are so cringe
What a moronic homosexual. Learn to read. The post assessed punching power without any other movement involved, and directly specified not knowing how to punch.
>thinks he can magically karate chop his way into a victory against someone twice his size and strength (just like in my favorite movies!!)
Holy frick how do twinkies even manage to become this delusionmaxxed lmaooo
To be fair most people resort to moron flailing and shoving because nobody can throw a punch with their body.
It's weird some people will learn a martial art and then insist on staying 135 lbs / 60 kg to stay in their competition weight class. Learning to box and wrestle is good, but why not get stronger and more powerful too?
If they were really smart they would do a sport that isn't getting concussions in training and competition for money. They think there's no such thing as someone large fast and high skill.
They'd rather train technique for 6 hours a day like shit instead of good training and weights because they're moronic.
Size and strength is for cringe low class meatheads!! (I am superior based enlightened high class)
This is the ideal martial arts physique. Anyone can throw a fight ending kick on anyone squatting like 4pl8s or even less tbh if you're really good and lower weight helps you throw it quicker. But you need big ass forearms wrists and shoulders to effectively put all your weight into a punch, makes you faster if you train to do reps faster too.
what an annoying little shit
>One guy benches 225 as his only press variation. The other guy ohp's 135 as his.
Pls be kg
OHP is my favorite lift. or it was until I moved my squat rack inside. Now it feels really weird from a seated position.
I've been stuck at 100lbs for a bit now. I'm 155 lbs
I just want to OHP my fiancee at some point because it would be cool, stay mad
I've just been doing upright rows as a delt compound, feel it way more than I ever did with ohp and I used to do them all the time
Based this exactly what I'm saying
I do more than enough pressing volume, and it just makes more sense to me to train it as a pull movement. The pressing variants that actually hit the lateral head end up feeling just as limited rom as uprights anyways. BB ohp only ever felt like a front delt and tricep exercise to me, and I at least got up to 1plate before I made this decision
I still do a few light dumbbell overhead presses because I'm scared of neglecting some minor muscles. But yea for bodybuilding you're better off doing lateral raises and incline bench.
kek OP sucks at OHP
This sounds solid but I've never done it. I was stuck at 135 1rm for a good year or so then I started doing my front squats holding the bar, not in the traditional rack position on the front delt but rather in my hands at the bottom of an ohp.
It's not going to serve as a main squat movement due to the limiting factor being in the ability of the arms and upper back to stabilize the bar, but as an accessory movement it's good leg volume and damn it helped my ohp. Controlling the bar in my hands at 155 for sets of 10 through a full squat definitely helped 135 feel much lighter when I don't even have to squat it. Currently pressing 135 for 10.
I'm at 135 for 5 or so reps and I never did that either, I really shared it for the tendon/ligament portion not so much rep scheme
It’s fun I am ugly and have no friends so I lift for fun
Honestly, this was my favourite compound movement when I did Starting Strength. I ditched SS because I hated it and opted for one that more or less exclusively uses machines now but thanks for reminding me, I'll do some overhead presses next time I'm at the gym.
thats not a bench press, squat, or deadlift tho.
I don't even lift big but look like I lift 1.5x what I do, does everyone else just ego lift?
what the frick are you talking about esl moron
I'm kinda fat it's probably my fat distribution but I look strong as frick and I'm not even repping out 2pl8s.
I've been told pull ups and vertical pressing is great for your physique
>doesn't know what high frequency training is
Is that owning a home gym and hitting the weights every time you go to the garage for a bowl?
OHP is my favorite lift.
I’m a newbie and out of everything it feels like my deltoids have grown the most and I can only attribute this to OHP. The growth has actually been sort of impressive.
That said I started with minimal upper body strength and I’m only now hitting 90 lbs 3x8. I need to push myself harder because I think I back off too quickly and should just go heavier and not worry about always hitting 3x8. Still, one plate feels like a fantasy at this point.
>lifting for a year
>don't do OHP
>gym's empty so decide to try it out whilst i was resting after squats as there was already a BB setup with 10kg on either side
>actually struggled to frick to do even 1
bros...
I want to start doing them but there is no way I am doing OHP's with 5kg when there are people around
>bench works front delts
why is it in every reputable beginner lifting program then? it seems like a pretty solid compound lift. it's fun to do and looks cool. and lifting shit over your head is fricking badass. it's primordial. if you don't enjoy it you're a weak pathetic genetic aberration. even 20, 50 years ago... hell... even in a developing nation in present day, us OHP'ers would be hunting you down, bashing your skull in and chewing your brains for a quick carb-boost. you are a disgusting excuse for a man.
for me, it's the barbell row. The most hateful exercise
I hate the overhand grip version, but love underhand.
I find overhand hits the back more, underhand is too easy to treat like a curl. Overhand I can haul a lot more weight.
OHP number doesn't really go up by doing OHP, just work triceps, incline press, and shoulders for strength in your OHP working sets, hit shoulders every day otherwise they'll lag behind your other muscle groups and also because they recover really fast. Maybe hit traps if you have weak traps. I wanted a big OHP and hit 2 plates once when I was a teenager over the summer, I did shoulders in the morning every morning then my normal schedule during the day. It worked.