If I do flat bench press, pec flys, tricep dips, and lateral raises, is OHP adding anything except junk volume? I’m considering dropping it
Is OHP actually worth it?
If I do flat bench press, pec flys, tricep dips, and lateral raises, is OHP adding anything except junk volume? I’m considering dropping it
I love the press but realistically no if all you're concerned with is hypertrophy
It's good for shoulder health and strength though
there is a reason all natties rate it as one of the best shoulders exercises and they all used it to build the majority of their shoulder muscle.
What shoulder muscle though? Bench hits the front delts better and OHP barely hits the lateral delts. If anything you’d only be missing out on some upper chest training
it hits all of the shoulder. Front, side and rear
Bench only works the front delt through a fairly limited range of motion, if you want healthy shoulders some form of vertical press is very important. It'll help you bench bigger numbers as well, vertical pressing primes the lats and serratus anterior into supporting pressing much more than horizontal pressing alone.
Frick you I don't look like that
Your turn, dyelephant.
OHP wouldn't be junk volume here no. You should keep at least one vertical press in your program for shoulder health reasons, and also because they're great for hypertrophy. They do hit the side delts (unlike what most people claim, and even if you don't feel them much like I do you can just modify the movement to be more in line with the way the side delts work), and they're also pretty good for the traps as well. You're only doing bench for front delts anyway so you have plenty of room for extra front delt work.
>you can just modify the movement to be more in line with the way the side delts work
Please, how do you do this with dumbbells? My front delts have blown up from canoeing but I want to keep doing OHP.
Favor shoulder abduction over shoulder flexion. If I do db OHP I like using a neutral grip since it makes you naturally perform the movement that way. Also make sure to go all the way down instead of the half repping that is all too common (neutral grip also helps with this, if you're a strong dude you can't actually go all the way down with a pronated grip since the dumbbells hit your shoulders, but with a neutral grip they don't)
Ok cool, I'm using neutral grip anyway but I'll focus on abduction and full ROM.
i never feel the barbell ohp, seated dumbell ohp on the other had...
Seated barbell is the press variation with the biggest carryover to being able to put big weights overhead. Most strongmen with a big log press use it as their main pressing variation in the gym
This but do super high incline (like 70-80 degrees) or non-back supported, since if you use a completely vertical back support you have to move the bar around your head which is really janky and weird
True, I just couldn't be arsed to type out the high incline bit. I just have the bench one click off vertical
Z Press gang
>tfw basement gym ceiling is too low for a regular overhead press
I suffer more than anyone without my favorite lift
I just use a OHP machine instead of a free bar.
If I do use a free bar I go light on the weight.
Would weighted push-ups add anything to this routine?
Weighted pushups are an S tier exercise so yeah they would. Weighted ring pushups are even better tho
Why?
Because you can:
>squeeze the pecs at the top (actually loads this position unlike with dumbbells because the rings try to pull your arms apart)
>can squeeze your pecs even harder by going into the RTO position at the top
>can overload the stretched position by doing flye-pushups where you go as deep as you can (I mean this literally, go until you cannot abduct your arm any further) and then you extend your elbows slightly to increase the moment arm on the pecs to overload the position, then use your biceps to pull your arms back in so that you can press back up in a more advantageous position)
>indirectly strengthens your rotator cuff due to actively stabilizing the rings, and once you get good at this it actually becomes more stable than dumbbells because the rings are extremely light
>RTO position can build strength in your distal biceps tendon
Thanks for the qrd
No problem bro
I hate elephantjack
Single Arm Dumbbell Press if you want to add something more functional to what you are doing already instead of OHP.
Why single arm instead of just overhead dumbbell press with both arms at once?
I don't care because it's fun