i get this meme with deadlift, but it seems so much harder to end up hurting your lower back with OHP, can only happen if you try to turn it into a bench press.
standing OHP pin press in a rack. IMHO the lift to set weight PR's in while walking the weight out is best for volume. You can usually push a decent amount more with a pin press.
When I go just outside of shoulder width the bar "floats" above my chest with 2in or so. I go around 4in outside my delts and it feels good.
I heard BTN press you want to go wide grip anyways. Definitely something I want to program in after my current setup.
4 weeks ago
Anonymous
>I heard BTN press you want to go wide grip anyways. Definitely something I want to program in after my current setup.
It is a good general rule of thumb but if you are a frequent overhead presser and you want to do BTN your shoulder gurdle might be healthy enough and mobile enough to do them. I am not really aware of a specific reason anyone would do them though. Like what muscles exactly are worked more. I push press BTN both wide and narrow grip because it is way easier to catch the weight on the traps than catching it in the front rack and my shoulders are fine. (I really like holding heavy shit overhead.)
4 weeks ago
Anonymous
BTN gives me a massive pump in my lateral delts while OHP feels more in the front and back but maybe others feel something different.
4 weeks ago
Anonymous
I suspect the wide grip is more shoulder when compared to narrower grip but that's just a guess. Since you do them both you got everything covered.
Yeah catching on the traps seems like one of the better parts about BTN. Reminds me of the video where klokov does wide grip BTN press.
i get this meme with deadlift, but it seems so much harder to end up hurting your lower back with OHP, can only happen if you try to turn it into a bench press.
Only time I have an issue is when I overdo squats+DL's, and my low back is sore+I don't brace core+glutes+quads.
Even then it's a minor thing.
4 weeks ago
Anonymous
>Reminds me of the video where klokov does wide grip BTN press.
great video to observe how to really attack the weight in OHP.
Come to think of it though... doing OHP off the traps like that is essentially pressing with the bar at rest no weight loaded on the hands, arms, or shoulder muscles, which is basically the same as OHP pin pressing in a rack.
>same as standing
Wrong. You can do about 15+% more on seated press due to stabilization and most people turning it into pseudo incline bench. I know a few bros that can seated "ohp" 2pl8 but their standing strict press 1rm is 65kg - these are extreme cases though
It is decent approaching weights to really start blowing up the muscle. if you want to really increase it go lighter and work explosive speed reps. do AMRAP with 95 and see how many you get.
Also what really helped for me was to get tension it the shoulders tight before I unracked and work to keep that tension throughout the reps. Speedreps should help with this.
Just did 50kg for three sets of five but I was push pressing on some reps. Then lowered to 40kg and did three sets of seven reps. Is this considered weak? After I also did some other stuff and Viking press at 30kg for three sets of ten
obviously depends on your height and weight. for all we know you are a manlet who weighs 50kg and OHP your bw.
but to be some what serious it is barely pushing out of beginner and into intermediate tier. that being said you likely OHP more than everyone in your gym since they likely don't do it at all so in that way you are strong as fuck.
Also I’ve been going to the gym on and off for over a year now, do I just have shit genetics? My bench is 75kg for 3 sets of five, I didn’t squat until like three months ago but it’s 85kg for three sets of five, Romanian deadlift is 75kg for three sets of ten, and row is 80kg for three sets of five
never blame shit genetics. but that height and weight those numbers are barely pushing intermediate. you can use this site as a bit of a guide.
https://symmetricstrength.com/
my assumption is you just don't train hard enough no offense. you go in and do low reps with heavy weight that never really taxes the muscle properly. Start doing more drop sets and volume ladders and things like that. start telling yourself you always have more in the tank and use that energy in some way. more volume work more speed work. more athleticism. 170lbs at that height with those numbers sounds like skinnyfat. which is a fine place to be but if you have weight like that you can get endurance work and cardio work through your lifting with high volume low rest style work. supersets, drop sets, volume ladders / pyramids. I like these because they make training way more fun than simple 5x5 or 3x8 or whatever. and I always feel like I really beat the muscle and induce hypertrophy. also since i utilize so many different exercise and variations I can set a PR in one way or another everyday. The most important thing is to prove to yourself in some way with every training you are better than the last time.
It was pull day for me but OHP day is tomorrow 🙂
>It's OHP d-ACK!
i get this meme with deadlift, but it seems so much harder to end up hurting your lower back with OHP, can only happen if you try to turn it into a bench press.
what's a decent seated military press?
Same as standing.
135 as the minimum but 185 for reps is pretty big IMO.
225 is strong.
On a seated ohp? or a normal bench pin press?
Seems like a fun variant and safe.
standing OHP pin press in a rack. IMHO the lift to set weight PR's in while walking the weight out is best for volume. You can usually push a decent amount more with a pin press.
hmm. Will try that one day to overload when my OHP gets stale/stalls.
I walk the weight out mostly+use a wider grip to get more rom.
Without the walkout and really squeezing the bar and prepping the muscle before the press you can hit a good 10+ extra pounds usually.
What do you mean wider grip for more rom? Wider grip would reduce the rom.
I like behind the back for wide grip OHP. Snatch grip basically.
Though snatch grip in the front is sick in its own right. Really feel a stretch in the upper chest and front delts.
When I go just outside of shoulder width the bar "floats" above my chest with 2in or so. I go around 4in outside my delts and it feels good.
I heard BTN press you want to go wide grip anyways. Definitely something I want to program in after my current setup.
>I heard BTN press you want to go wide grip anyways. Definitely something I want to program in after my current setup.
It is a good general rule of thumb but if you are a frequent overhead presser and you want to do BTN your shoulder gurdle might be healthy enough and mobile enough to do them. I am not really aware of a specific reason anyone would do them though. Like what muscles exactly are worked more. I push press BTN both wide and narrow grip because it is way easier to catch the weight on the traps than catching it in the front rack and my shoulders are fine. (I really like holding heavy shit overhead.)
BTN gives me a massive pump in my lateral delts while OHP feels more in the front and back but maybe others feel something different.
I suspect the wide grip is more shoulder when compared to narrower grip but that's just a guess. Since you do them both you got everything covered.
Yeah catching on the traps seems like one of the better parts about BTN. Reminds me of the video where klokov does wide grip BTN press.
Only time I have an issue is when I overdo squats+DL's, and my low back is sore+I don't brace core+glutes+quads.
Even then it's a minor thing.
>Reminds me of the video where klokov does wide grip BTN press.
great video to observe how to really attack the weight in OHP.
Come to think of it though... doing OHP off the traps like that is essentially pressing with the bar at rest no weight loaded on the hands, arms, or shoulder muscles, which is basically the same as OHP pin pressing in a rack.
>same as standing
Wrong. You can do about 15+% more on seated press due to stabilization and most people turning it into pseudo incline bench. I know a few bros that can seated "ohp" 2pl8 but their standing strict press 1rm is 65kg - these are extreme cases though
One that you stand instead
yeah, fuck that noise.
Did you get memed on by the ACKers?
Ever maxed out on pin press?
No, it's deadlift day
It's behind the neck press day
Love OHP. One of my favorite lifts
My ohp is 52.5kg for three sets of five reps. How bad is this? I’m 5’7, ~170lbs
It is decent approaching weights to really start blowing up the muscle. if you want to really increase it go lighter and work explosive speed reps. do AMRAP with 95 and see how many you get.
Also what really helped for me was to get tension it the shoulders tight before I unracked and work to keep that tension throughout the reps. Speedreps should help with this.
Just did 50kg for three sets of five but I was push pressing on some reps. Then lowered to 40kg and did three sets of seven reps. Is this considered weak? After I also did some other stuff and Viking press at 30kg for three sets of ten
obviously depends on your height and weight. for all we know you are a manlet who weighs 50kg and OHP your bw.
but to be some what serious it is barely pushing out of beginner and into intermediate tier. that being said you likely OHP more than everyone in your gym since they likely don't do it at all so in that way you are strong as fuck.
I’m 5’7 around 170lbs btw
Also I’ve been going to the gym on and off for over a year now, do I just have shit genetics? My bench is 75kg for 3 sets of five, I didn’t squat until like three months ago but it’s 85kg for three sets of five, Romanian deadlift is 75kg for three sets of ten, and row is 80kg for three sets of five
>do I just have shit genetics
to many factors to even be able to make a guess, and everyone's goals differ.
never blame shit genetics. but that height and weight those numbers are barely pushing intermediate. you can use this site as a bit of a guide.
https://symmetricstrength.com/
my assumption is you just don't train hard enough no offense. you go in and do low reps with heavy weight that never really taxes the muscle properly. Start doing more drop sets and volume ladders and things like that. start telling yourself you always have more in the tank and use that energy in some way. more volume work more speed work. more athleticism. 170lbs at that height with those numbers sounds like skinnyfat. which is a fine place to be but if you have weight like that you can get endurance work and cardio work through your lifting with high volume low rest style work. supersets, drop sets, volume ladders / pyramids. I like these because they make training way more fun than simple 5x5 or 3x8 or whatever. and I always feel like I really beat the muscle and induce hypertrophy. also since i utilize so many different exercise and variations I can set a PR in one way or another everyday. The most important thing is to prove to yourself in some way with every training you are better than the last time.
IT IS OHP DAY YUIPOSTER!!!