It took me 4 years to find out, but overhead press (and any of the variations of it) are the key to looking fricking 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
It took me 4 years to find out, but overhead press (and any of the variations of it) are the key to looking fricking huge
>he fell for the powershitter meme exercise
Ngmi
Powerlifters don’t do overhead press you moron. Bench, squat, deadlift. That’s the 3 lifts for a powerlifting meet.
>deadlift
So they're meming.
Post body
Yes, exactly that's the point moron.
>calls ohp a powershitter meme exercise
>powerlifters don't even ohp
>"uhm that's actually the point"
No, the initial point meant he fell for powershitter meme exercises instead of doing OHP
He used "the" and singular form, you utter blockhead Black person. Enjoy you (you)
>he doesn't know about reverse bench press
no one does this seriously, checked
Ido them with 3pl8
They feel pretty good for shoulders compared to classic bench
How are you supposed to hold your balance?
>reverse bench press
what does it look like?
pic related
Lol that first one is a seal row
But a reverse bench press is just when you use a supinated grip on bench
Aka suicide grip
no, sui grip is normal grip but without thumbs wrapping around. Supinated (reverse) would be if your palms are facing your face whilst benching
Prone: The Position I fricked your mother.
Supinated: The Position your mother is in I fricked her in.
Neutral Grip: The position I cuddled with your mother in on the couch.
Bent over rows?
I found the key to looking thicc after falling for powershitter meme was VERY heavy strict barbell rows. My arms are still lagging though.
>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.
Brother what?
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
wtf I've been pinching my scapula and my rhomboids are fricked
No shit, as if this is something you had to figure out
Yea that's a terrible idea. For some reason a lot of moronic 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.
Does it work with arnold dumbbell press too?
It's inferior to literally every shoulder exercises. Have fun pushing with your heels while I make shoulder gains
>I can't do it properly because I load too much weight like a moron therefore it's bad
very cringe
Post body
you can just do them sitting down if you are having trouble not cheating
I'm convinced the only people who hate OHP are bodybuilders who don't have the mobility to do it
>only people who hate OHP have more muscle than people who love OHP
i-is that a bad thing chief?
>reading comprehension
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 morons and smart guys are right. Midwits do ohp. The bell curve never lies.
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?
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.
>then recently I have discovered behind the neck pressing... preferably with a wide grip
Enjoy your neck spasms
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
They're a redundant exercise that puts pressure on the back of your neck. Don't get mad at me you're a whiny homosexual who doesn't know how to lift
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 homosexual.
will dumbells with elbows slightly forward protect shoulders
btn is fine if you aren't a goober with terrible mobility. you're dumb shutup.
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.
progress is really slow on this lift. Took me a year to go from a 62.5kg ohp to a 75kg ohp.
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
Yea totally makes you look huge
it make upper back + shoulders look good
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
Is this sarcastic? That’s a 1pl8 press with some change it’s not “heavy weight” at all you gay lol
is that even a 20kg plate? I have never seen a plate look so skinny
Unless he's lifting pure osmium plates, that looks to be like maybe 80lbs
>seething manlets posting a tall person
if those aren't lead plates he's lifting 30 kg moron
Take the communion wafers off the bar and put real weights on it and you'll see a difference.
This is the equivalent of someone benching one plate and asking why he still doesn't have a big chest
I'm still a complete skelly and I OHP that with my dumbbells, obviously you're not going to get huge delts yet.
ohp is the one lift that differentiates men from boys
dyels cant cope
Guys I've completely plateaued at 115, I want 135 so fricking bad please give me some advice
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
>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
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
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.
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
i'm thinking about doing some cluster sets of singles at the top so 1x3 with 30 second rests between each rep.
whats your height and weight?
5'10 175
Thaks breh gonna try all this although I've deloaded from 115 twice
I'm currently trying this as well
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.
Do 5s as well as singles. Work on bench, incline, push press, and maybe even snatch press
Dropped regular OHP for this and now I can just focus on blasting my shoulders instead of nailing the meme OHP form every rep.
hoyl frick imagine actually using the smith machine u must need a microscope to see ur balls
lmfao
You do know that Big Z who has the biggest OHP of all time advocates the smith machine overhead press?
Sounds gay
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.
ohp targest the front delts well enough already. a smith machine doesn't target it any more.
>instead of nailing the meme OHP form
What "form" are you talking about? You literally just stand straight and press the bar upwards
They don't understanding bracing the body which is extremely important.
That's why they hate squats and deadlifts.
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.
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.
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.
Is smith machine deadlift safe and efficient?
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.
Is Eric bugenhagen on to something when he says to overhead press every day to make the quickest possible visual gains?
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
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
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
>tfw a 3 day weak ass cold set my ohp progress by like 2 weeks
I hate this exercise tbh
set back*
Me too bro. But if you want big shoulders you gotta do it.
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 israelitetube.
post shoulders please?
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"?
How many times per week do you do it?
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.
You need to do it twice a week
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.
>stuck on 90kg
go on without me bros...
>stuck on 90 lbs
>stuck on a bar
KILL ME RIGHT FRICKING NOW
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.
Behind the neck overhead press especially klokov press are the GOAT shoulder exercises, compound movement that targets mainly the lateral delt
Am I better or worse off for doing this seated with dumbbells? Currently using 30kg dumbells so I guess that's almost 1pl8 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.
Im no expert, but from what i have learnt this anon is right
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.
Close but real men know the true GOAT upper body lift…
Which is superior, seated OHP or standing OHP? I personally do seated OHP
Seated for overloading shoulders
Standing for improving stability
Ideally you should do both. I plan on switching every 2 months from seated to standing.
>Ideally you should do both. I plan on switching every 2 months from seated to standing.
good advice
OHP and Chin Up, all you need with power cleans, maybe dips if you want to look like a gorilla.
love me sum kettlebell press as well simple 'as
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.
Post OHP and bodyweight
OHP: 190lbs
BW: 170lbs
Only been lifting half a year but I'm
OHP: 130 3x5
BW: 209
Gonna push it to 135 this morning.
>OHP:115lbs
>BW:223lbs
All because some fricking moron on a scooter drove into my shoulder
BW 80kg
OHP 60kg
It's my best lift by a long shot
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
shoulder work is for lazy b***h bois who don't know want to do hard workouts like pull ups, squats, etc
The real question has not been addressed:
>seated smith machine ohp
>seated dumbbell ohp
Which one is the superior ohp accessory?
>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
What's wrong with regular seated dumbell ohp? Is Arnold press better?
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
seems like bullshit to be honest
Behind the neck press is GOAT *IF* you can do them without issue.
Y'all Black folk 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?
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