It took me 4 years to find out, but overhead press (and any of the variations of it) are the key to looking fucking huge

It took me 4 years to find out, but overhead press (and any of the variations of it) are the key to looking fucking huge

  1. 4 months ago
    Anonymous

    >he fell for the powershitter meme exercise

    Ngmi

    • 4 months ago
      Anonymous

      Powerlifters don’t do overhead press you retard. Bench, squat, deadlift. That’s the 3 lifts for a powerlifting meet.

      • 4 months ago
        Anonymous

        >deadlift
        So they're meming.

        • 4 months ago
          Anonymous

          >he fell for the powershitter meme exercise

          Ngmi

          Post body

      • 4 months ago
        Anonymous

        Yes, exactly that's the point retard.

        • 4 months ago
          Anonymous

          >calls ohp a powershitter meme exercise
          >powerlifters don't even ohp
          >"uhm that's actually the point"

          • 4 months ago
            Anonymous

            No, the initial point meant he fell for powershitter meme exercises instead of doing OHP

            • 4 months ago
              Anonymous

              He used "the" and singular form, you utter blockhead moron. Enjoy you (you)

  2. 4 months ago
    Anonymous

    >he doesn't know about reverse bench press

    • 4 months ago
      I hate women

      no one does this seriously, checked

      • 4 months ago
        Anonymous

        Ido them with 3pl8
        They feel pretty good for shoulders compared to classic bench

    • 4 months ago
      Anonymous

      no one does this seriously, checked

      How are you supposed to hold your balance?

    • 4 months ago
      Anonymous

      >reverse bench press
      what does it look like?
      pic related

      • 4 months ago
        Anonymous

        Lol that first one is a seal row

        But a reverse bench press is just when you use a supinated grip on bench

        • 4 months ago
          Anonymous

          Aka suicide grip

          • 4 months ago
            Anonymous

            no, sui grip is normal grip but without thumbs wrapping around. Supinated (reverse) would be if your palms are facing your face whilst benching

            • 4 months ago
              Anonymous

              Prone: The Position I fucked your mother.
              Supinated: The Position your mother is in I fucked her in.
              Neutral Grip: The position I cuddled with your mother in on the couch.

    • 4 months ago
      Anonymous

      Bent over rows?

    • 4 months ago
      Anonymous

      I found the key to looking thicc after falling for powershitter meme was VERY heavy strict barbell rows. My arms are still lagging though.

  3. 4 months ago
    Anonymous

    >find out you're not supposed to pinch your scapulas for this
    welp, lets see if I PR the next time I try these. Shit had been hurting my shoulders too.

    • 4 months ago
      Anonymous

      Brother what?

      • 4 months ago
        Anonymous

        you do not pinch your scapula like you do with bench because it inhibits proper movement of the shoulder joint and will lead to impingement symptoms

        • 4 months ago
          Anonymous

          wtf I've been pinching my scapula and my rhomboids are fucked

        • 4 months ago
          Anonymous

          No shit, as if this is something you had to figure out

    • 4 months ago
      Anonymous

      Yea that's a terrible idea. For some reason a lot of retarded fitness influencers give advice to "retract your scapula" on every exercise from dips to deadlifts. I don't think they even know what retracting the scapula means.

  4. 4 months ago
    Anonymous

    Does it work with arnold dumbbell press too?

  5. 4 months ago
    Anonymous

    It's inferior to literally every shoulder exercises. Have fun pushing with your heels while I make shoulder gains

    • 4 months ago
      Anonymous

      >I can't do it properly because I load too much weight like a retard therefore it's bad
      very cringe

      • 4 months ago
        Anonymous

        Post body

    • 4 months ago
      Anonymous

      you can just do them sitting down if you are having trouble not cheating

  6. 4 months ago
    Anonymous

    I'm convinced the only people who hate OHP are bodybuilders who don't have the mobility to do it

    • 4 months ago
      Anonymous

      >only people who hate OHP have more muscle than people who love OHP
      i-is that a bad thing chief?

      • 4 months ago
        Anonymous

        >reading comprehension

    • 4 months ago
      Anonymous

      And people who are smart enough to know that it's stupid. Benching already overloads your front delts so much that it's the main driver of your ohp progression by a large margin and lateral raises hit your side delts better. The only case in which OP is viable is if you use lateral raises to preexhaust and then do either neutral grip ohp or btn ohp to finish your side delts.
      Mobilitylet retards and smart guys are right. Midwits do ohp. The bell curve never lies.

      • 4 months ago
        Anonymous

        so what you're telling me is to never ever do ohp for the rest of my life because your philosophy is right and mine is wrong?
        That's all well and good, but first, just as a formality, would you kindly post body?

  7. 4 months ago
    Anonymous

    Yup. I figured it out in my first year of lifting and got up to 155lbs x 5 at 180lbs bodyweight... it def gave me more gains than benching... then recently I have discovered behind the neck pressing... preferably with a wide grip. Blows up the side delts like nothing else. Reason why all the old schoolers did it as a staple.

    • 4 months ago
      Anonymous

      >then recently I have discovered behind the neck pressing... preferably with a wide grip
      Enjoy your neck spasms

      • 4 months ago
        Anonymous

        lol you probably don't even lift. That isn't even an argument against the btn press... gtfo outta fit if you have never made progress in the gym

        • 4 months ago
          Anonymous

          They're a redundant exercise that puts pressure on the back of your neck. Don't get mad at me you're a whiny gay who doesn't know how to lift

          • 4 months ago
            Anonymous

            I BTN press 135x 10. I've never felt the slightest pressure on the back of my neck. The issue is that it can injure peoples shoulders - not their neck - if they don't have adequate mobility. Also... why was it one of the main staples before the keyboard era???? Post your current physique gay.

            • 4 months ago
              Anonymous

              will dumbells with elbows slightly forward protect shoulders

          • 4 months ago
            Anonymous

            btn is fine if you aren't a goober with terrible mobility. you're dumb shutup.

    • 4 months ago
      Anonymous

      Yes this. Also you can train OHP very frequently. Every other day is fine as natty. You can go hard on them every workout and it's not as injury prone as bench.

      This is in huge contrast to the bigger movements like deadlifts and squats which shouldn't be done extremely heavy frequently after a certain point.

      >stuck on 90kg
      go on without me bros...

      progress is really slow on this lift. Took me a year to go from a 62.5kg ohp to a 75kg ohp.

    • 4 months ago
      Anonymous

      Btn press is best. I've switch to doing btn press 2x a week, one high reps super strict, once with a little push or off pins for 3-5 sets of 3-5. Horizontal push is incline db bench and flat bench with 2" block. Mobility and not getting stupid with weight is key thi

  8. 4 months ago
    Anonymous

    Yea totally makes you look huge

    • 4 months ago
      Anonymous

      it make upper back + shoulders look good

      • 4 months ago
        Anonymous

        It also targets the long head of the tricep much more than most pressing. Vertical pressing with either a pullover or a chin up, along with some high pulls are likely all you will need for developing an impressive upper body

    • 4 months ago
      Anonymous

      Is this sarcastic? That’s a 1pl8 press with some change it’s not “heavy weight” at all you fag lol

      • 4 months ago
        Anonymous

        is that even a 20kg plate? I have never seen a plate look so skinny

        • 4 months ago
          Anonymous

          Unless he's lifting pure osmium plates, that looks to be like maybe 80lbs

    • 4 months ago
      Anonymous

      >seething manlets posting a tall person

    • 4 months ago
      Anonymous

      if those aren't lead plates he's lifting 30 kg retard

    • 4 months ago
      Anonymous

      Take the communion wafers off the bar and put real weights on it and you'll see a difference.

    • 4 months ago
      Anonymous

      This is the equivalent of someone benching one plate and asking why he still doesn't have a big chest

    • 4 months ago
      Anonymous

      I'm still a complete skelly and I OHP that with my dumbbells, obviously you're not going to get huge delts yet.

  9. 4 months ago
    Anonymous

    ohp is the one lift that differentiates men from boys
    dyels cant cope

  10. 4 months ago
    Anonymous

    Guys I've completely plateaued at 115, I want 135 so fucking bad please give me some advice

    • 4 months ago
      Anonymous

      Brace your abs and glutes. Its a whole body exercise once you get to a decent amount of your own bodyweight. Make sure everything is stacked vertically. Do direct work on your core and triceps. Eat more. Be patient and potentially deload and build up volume at say 85 and then add 5 every workout.

      Sauce: I can OHP my own bw

      • 4 months ago
        Anonymous

        >build up volume
        I asked a question similiar to the one you answered and was told to just keep going on my merry way. I started grinding 3x3 at 155lbs as I was trying for 4x6 and the answers I got were to just keep going instead of deloading

        • 4 months ago
          Anonymous

          lol did you ask on here? never know what you're going to get. Deloading is probably the number one thing to do when you get stalled on a lift.

          On top of that, the delts respond particularly well to volume

          • 4 months ago
            Anonymous

            I didn't technically 'stall,' I just started losing reps unless I push press'd the last few reps. I would always get stuck at 5 and push press the last rep out, once I got to 155lbs I started grinding down to 3 reps and could push press the last 3 but didn't know if I should deload to get all the reps clean or just keep going till I completely hit the awll.

            • 4 months ago
              Anonymous

              if your stuck you can build up muscle volume by going to higher rep sets of around 10. build up technique and strength by starting around 6 reps and increase weight up to heavy doubles or singles. work on possible weak points by focusing on variations, like behind the neck press, hammer swings, close grip bench, weighted dips, weighted pull ups etc

              • 4 months ago
                Anonymous

                i'm thinking about doing some cluster sets of singles at the top so 1x3 with 30 second rests between each rep.

    • 4 months ago
      Anonymous

      whats your height and weight?

      • 4 months ago
        Anonymous

        5'10 175

        Brace your abs and glutes. Its a whole body exercise once you get to a decent amount of your own bodyweight. Make sure everything is stacked vertically. Do direct work on your core and triceps. Eat more. Be patient and potentially deload and build up volume at say 85 and then add 5 every workout.

        Sauce: I can OHP my own bw

        Thaks breh gonna try all this although I've deloaded from 115 twice

        >build up volume
        I asked a question similiar to the one you answered and was told to just keep going on my merry way. I started grinding 3x3 at 155lbs as I was trying for 4x6 and the answers I got were to just keep going instead of deloading

        I'm currently trying this as well

        • 4 months ago
          Anonymous

          115 OHP isn't bad at your bodyweight for a novice lifter. Just eat more than you think you should and OHP at least 2 or 3 times a week or more if you want, the shoulders recover fast.

    • 4 months ago
      Anonymous

      Do 5s as well as singles. Work on bench, incline, push press, and maybe even snatch press

  11. 4 months ago
    Anonymous

    Dropped regular OHP for this and now I can just focus on blasting my shoulders instead of nailing the meme OHP form every rep.

    • 4 months ago
      Anonymous

      hoyl fuck imagine actually using the smith machine u must need a microscope to see ur balls

      • 4 months ago
        Anonymous

        lmfao

      • 4 months ago
        Anonymous

        You do know that Big Z who has the biggest OHP of all time advocates the smith machine overhead press?

    • 4 months ago
      Anonymous

      Sounds gay

      • 4 months ago
        Anonymous

        hoyl fuck imagine actually using the smith machine u must need a microscope to see ur balls

        Move past your hatred of the Smith machine. It's fantastic for isolation work and hypertrophy (with certain movements). Dorian Yates did the seated smith press as his primary shoulder mass builder, Arnold did the smith press, Ronnie Coleman liked the smith in general etc.

        • 4 months ago
          Anonymous

          ohp targest the front delts well enough already. a smith machine doesn't target it any more.

    • 4 months ago
      Anonymous

      >instead of nailing the meme OHP form
      What "form" are you talking about? You literally just stand straight and press the bar upwards

      • 4 months ago
        Anonymous

        They don't understanding bracing the body which is extremely important.
        That's why they hate squats and deadlifts.

        • 4 months ago
          Anonymous

          Someone should make a billboard troll campaign, doesn't cost much if you are decently rich, just have a sign that says: Eat Shit! With a fat person's image gulping down a bowl of shitpasta.

          • 4 months ago
            Anonymous

            Or maybe an anti-shill fast food ad. You know how mcdonalds has a not so fat person who looks decent on their bill boards. Lets add picrel to a mcdonalds billboard.

      • 4 months ago
        Anonymous

        https://i.imgur.com/QpIqat3.jpg

        They don't understanding bracing the body which is extremely important.
        That's why they hate squats and deadlifts.

        Stability, breathing, bar path, head movement all come into play and really, I just want to attack my shoulders instead of trying to be technically proficient at a lift that isn't a "main" lift for me. It's one thing to do junk ego volume with the OHP, it's another thing to do real heavy work. This is why you see massive bodybuilders using the seated smith press when they're trying to pound their shoulders and build mass.

        ?t=255
        You're not doing the the type of heavy grinder behind-the neck work that Kevin Levrone was doing in that video with a barbell. Yeah maybe some Dmitry Klokov tier beast who's a master presser can but I'm not that guy and I doubt anyone ITT is. Here's a full CBum shoulder workout. Loads of machine work, loads of smith (incline) pressing, zero barbell press work.

        ?t=233
        The OHP is an OK compound but I 100% guarantee you your delts are going to be far more beat if you try doing aggressive smith/machine isolation work instead of a compound. Swap OHP for high incline bench and hit the shoulders with machines/weighted pull ups.

    • 4 months ago
      Anonymous

      Is smith machine deadlift safe and efficient?

      • 4 months ago
        Anonymous

        It's probably doable but awkward. TBQH deadlift is the least technical compound if you're not trying to lift stupid heavy weight so it's easier to just do that.

  12. 4 months ago
    Anonymous

    Is Eric bugenhagen on to something when he says to overhead press every day to make the quickest possible visual gains?

    • 4 months ago
      Anonymous

      If your shoulders can handle it. I added a third overhead pressing day in my program and my shoulders started hurting bad a couple of weeks in, i had to deload for 1 week and reduce frequency to twice a week and all is fine now. So just be careful with that. Eric has been training for a long time and maybe his shoulders simply can take all of that volume at that frequency

      • 4 months ago
        Anonymous

        I gave myself elbow tendonitis doing this, yes I am stupid, but I enjoyed OHP so much and I wasn't even doing it everyday. It sucks

        You can do it very frequently as long as you do the mobility and stretching that he prescribes. Y's, T's, handcuffs, rear delt flys. He did a shitton of prehab and rehab to prevent shoulder issues

    • 4 months ago
      Anonymous

      I gave myself elbow tendonitis doing this, yes I am stupid, but I enjoyed OHP so much and I wasn't even doing it everyday. It sucks

  13. 4 months ago
    Anonymous

    >tfw a 3 day weak ass cold set my ohp progress by like 2 weeks
    I hate this exercise tbh

    • 4 months ago
      Anonymous

      set back*

    • 4 months ago
      Anonymous

      Me too bro. But if you want big shoulders you gotta do it.

  14. 4 months ago
    Anonymous

    i OHP almost every day, mixing from set of 5 up to heavy doubles. not interested in hypertrophy, but if your stalling try keep your reps around 10 to increase muscle volume. you can include some Jeffries for variation. some wide grip behind the neck press is good, but start light, and use leg drive on the first rep. im up to about 90% of my BW after a few months, and my shoulder pain has gone away. also mix in some support work, i do sledge hammer swings. ohp is the lift i hate and love the most. best to super set ohp as the muscles take a while to recover between sets vs most barbell lifts. form is very important, watch some videos on garden gnometube.

    • 4 months ago
      Anonymous

      post shoulders please?

  15. 4 months ago
    Anonymous

    Ok I think I actually need help on this lift. I weigh 185lbs, and can bench 275 for a few reps. I can barely OHP 135 for 3 reps. I can do seated dumbbell shoulder press 4x8 with the 55s. I am not a shoulderlet in terms of size, but the strength is embarrassing. Any suggestions aside from "just add more volume"?

    • 4 months ago
      Anonymous

      How many times per week do you do it?

      • 4 months ago
        Anonymous

        I am doing Upper/Lower, so I do heavy OHP on one upper day and seated dumbbells in a more moderate rep range on the other.

        • 4 months ago
          Anonymous

          You need to do it twice a week

  16. 4 months ago
    Anonymous

    pretty sure a lot of people hate it because it has relatively low weight and slow progression compared to the other big compounds.
    it is however more useful when you need to lift other people above your head to assert dominance.

  17. 4 months ago
    Anonymous

    >stuck on 90kg
    go on without me bros...

    • 4 months ago
      Anonymous

      >stuck on 90 lbs

    • 4 months ago
      Anonymous

      >stuck on a bar
      KILL ME RIGHT FUCKING NOW

      • 4 months ago
        Anonymous

        If your gym has lighter weight straight curl bars start with those. I know it's lame but if you have to start with a 30 or 40 there's no shame in it.

  18. 4 months ago
    Anonymous

    Behind the neck overhead press especially klokov press are the GOAT shoulder exercises, compound movement that targets mainly the lateral delt

  19. 4 months ago
    Anonymous

    Am I better or worse off for doing this seated with dumbbells? Currently using 30kg dumbells so I guess that's almost 1pl8 right?

    • 4 months ago
      Anonymous

      There are very few exercises where the dumbbell option isn't (much) better.
      There's really no reason to use barbells unless you're fat or roiding.

    • 4 months ago
      Anonymous

      Im no expert, but from what i have learnt this anon is right

      There are very few exercises where the dumbbell option isn't (much) better.
      There's really no reason to use barbells unless you're fat or roiding.

      Dumbells are always great, something about the independence of each arm and the free-er movement you have to control, something, better neural pathways, something, better coordination, something something.
      Basically people go for barbell because you can do big numbers easier. Less people know a good dumbell lift amount so you cant impress them as easy.

  20. 4 months ago
    Anonymous

    Close but real men know the true GOAT upper body lift…

  21. 4 months ago
    Anonymous

    Which is superior, seated OHP or standing OHP? I personally do seated OHP

    • 4 months ago
      Anonymous

      Seated for overloading shoulders
      Standing for improving stability
      Ideally you should do both. I plan on switching every 2 months from seated to standing.

      • 4 months ago
        Anonymous

        >Ideally you should do both. I plan on switching every 2 months from seated to standing.
        good advice

  22. 4 months ago
    Anonymous

    OHP and Chin Up, all you need with power cleans, maybe dips if you want to look like a gorilla.

  23. 4 months ago
    Anonymous

    love me sum kettlebell press as well simple 'as

  24. 4 months ago
    Anonymous

    To me the point of OHP is being able to use a lot of weight but my shoulders respond a lot better to lower weight in a high rep range. The only reason I keep OHP in my routine at all times is to maintain strength on the lift but I don't think it's done much in terms of size.

  25. 4 months ago
    Anonymous

    Post OHP and bodyweight

    OHP: 190lbs
    BW: 170lbs

    • 4 months ago
      Anonymous

      Only been lifting half a year but I'm
      OHP: 130 3x5
      BW: 209
      Gonna push it to 135 this morning.

    • 4 months ago
      Anonymous

      >OHP:115lbs
      >BW:223lbs
      All because some fucking retard on a scooter drove into my shoulder

    • 4 months ago
      Anonymous

      BW 80kg
      OHP 60kg
      It's my best lift by a long shot

  26. 4 months ago
    Anonymous

    I literally OHP once a week and did nothing for else shoulders for two years and I STILL have good looking delts solely thanks to this exercise

  27. 4 months ago
    Anonymous

    shoulder work is for lazy bitch bois who don't know want to do hard workouts like pull ups, squats, etc

  28. 4 months ago
    Anonymous

    The real question has not been addressed:
    >seated smith machine ohp
    >seated dumbbell ohp
    Which one is the superior ohp accessory?

    • 4 months ago
      Anonymous

      >Do a quick warm up set of OHP
      >Do a couple of heavy OHP singles/doubles just to test your progress
      >Go over to the smith, sit down and crank out shit tons of reps.
      This is the way. If you really want to do dumbell work too do controlled, high rep Arnold press

      • 4 months ago
        Anonymous

        What's wrong with regular seated dumbell ohp? Is Arnold press better?

        • 4 months ago
          Anonymous

          Arnold hits the front/middle delts harder
          https://www.researchgate.net/publication/322132613_Comparison_among_the_EMG_Activity_of_the_Anterior_Deltoid_and_Medial_Deltoid_During_Two_Variations_of_Dumbbell_Shoulder_Press_Exercise

          • 4 months ago
            Anonymous

            seems like bullshit to be honest

  29. 4 months ago
    Anonymous

    Behind the neck press is GOAT *IF* you can do them without issue.

  30. 4 months ago
    Anonymous

    Y'all morons do OHP in the squat rack?
    I lift the bar from the ground just like a crosshiter.
    Is that why I can only OHP 90lbs?

    • 4 months ago
      Anonymous

      For high rep/low weight sets it doesn't matter too much.
      Bur yeah cleaning the bar beforehand takes away a lot of your strength for intense sets

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