OHP

>impossible to progress unless you eat 1000 excess calories each day

  1. 1 month ago
    Anonymous

    >impossible to progress if you’re an impatient zoomed cryass who needs instant gratification

  2. 1 month ago
    Anonymous

    Microplates yo

  3. 1 month ago
    Anonymous

    Are you really supposed to grip the bar that far apart? That looks wrong

    • 1 month ago
      Anonymous

      Nope, shoulder width (or slightly over it) is mostly preached

    • 1 month ago
      Anonymous

      My grip for OHP is about this wide. if you're a beginner I'd preach a narrower grip, but as you become more advanced in all lifts, you'll learn to adjust your form to fit what's more comfy for your individual biomechanics.

      >t. Just hit 180 lb OHP @ 185 lb bw

    • 1 month ago
      Anonymous

      Going further out fucks with my shoulders. I keep my grip shoulder width. What’s the right way? The one I say is right for me.

  4. 1 month ago
    Anonymous

    I thought the same. Here is the secret: STOP DOING IT AFTER BENCH
    You must put it as the first exercise in some of your training days in other to see progress. Also remember that a 5kg increase in your OHP is as meaningful as a 10kg increase on your bench

    • 1 month ago
      Anonymous

      ^this
      also, learn to really brace your glutes and core

      • 1 month ago
        Anonymous

        And pull your kneecaps up and squeeze the bar

    • 1 month ago
      Anonymous

      This

      Also just hit 195 OHP for the first time last week, I'm so close to 200 bros

    • 1 month ago
      Anonymous

      except we already do this why would you do a tricep-dependent exercise the same day as another?

      ^this
      also, learn to really brace your glutes and core

      seeing good results with this

  5. 1 month ago
    Anonymous

    Yeah this shit is a pain in the ass tbh, stopped trying to go heavy after I got a 82kg 1rm, just gonna go for a 3pl8 bench and stick to repping out 1pl8 ohp like nothing

  6. 1 month ago
    Anonymous

    For me it really gets tough after 100kg but I think it's just psychological because 100kg is such a big number for ohp

    • 1 month ago
      Anonymous

      >after 100kg
      bro what do you mean "after"? You're done with ohp, you've completed it

      • 1 month ago
        Anonymous

        Nah man need to get to 110kg at least while staying lean

  7. 1 month ago
    Anonymous

    Recently hit 60kg for 2 which is a PR for me, feels good bros

    Stil fucking hate OHP

  8. 1 month ago
    Anonymous

    ohp is a meme lift only really needed by strongman
    do seated db abd lat raises

    • 1 month ago
      Anonymous

      >bro just do all this other shit that takes way longer and farm ore effort for 10% more gains maybe
      no thanks ill just do my bbb and call it a day

    • 1 month ago
      Anonymous

      It’s good as a replacement for incline bench. If you do flat bench and OHP all you really need to add to your routine is narrow grip flat bench or pec flys to hit your inner chest. Lat raises and tricep dips are extra

    • 1 month ago
      Anonymous

      OHP makes me feel like a legend no matter how heavy or light it is

    • 1 month ago
      Anonymous

      it's such a bitch to get the dbs up once you get to heavier weights

      • 1 month ago
        Anonymous

        Nothing made me feel like a bigger retard than trying move up to the 75lb dbs and failing to get them up. Guess I'll just stick to 70s.

        • 1 month ago
          Anonymous

          If you push your 70s out to 15 reps, you should have no problem getting 75s up.

    • 1 month ago
      Anonymous

      Guess how I know you’re not a strong man

    • 1 month ago
      Anonymous

      I prefer ohp over lat raises because while it is mostly a shoulder exercise it also stimulates other muscle groups as well as well. Spamming ohp is the perfect exercise when im too lazy or tired for anything else.

  9. 1 month ago
    Anonymous

    Doing 127.5lb 3x3 today. Managed to squeek out 125lb last week but now I had to change my diet and lose weight. Hoping I can pull it off on a deficit.

    • 1 month ago
      Anonymous

      i hope you have a higher volume ohp day

      • 1 month ago
        Anonymous

        Yeah I do 80% of 1RM 5x5 on another day.

        • 1 month ago
          Anonymous

          Different anon here but imo 5x5 isn't that much different than 3x3 for OHP. Usually your volume day would be hypertrophy focused, and 5 reps isn't going to get you there. I personally do 3x15, as delts respond better in the 15-20 rep range, but even 3x8-12 would be better than 5x5. 3x3 is good for your strength day though

  10. 1 month ago
    Anonymous

    >start with empty barbell
    >do 5 reps
    >add 5 pounds on each side to make it 55 pounds
    >do 5 reps
    >rinse and repeat until you fail doing 5 reps
    >go back to empty barbell
    >do 4 reps
    >add 5 pounds on each side to make it 55 pounds
    >rinse and repeat until you can’t do 4 reps
    >go back to empty barbell and do 3 reps

    Etc. until you’re just doing 1 rep singles. Goal is to get heavier and heavier as you switch to lower rep schemes. ZERO REST. Switch weights and perform reps as fast as fucking possible.

    Congrats; you now have big shoulders

    • 1 month ago
      Anonymous

      What the fuck my bro

    • 1 month ago
      Anonymous

      I do this but I start at 1pl8 because I’m not a dyel

    • 1 month ago
      Anonymous

      Zero rest lol

      https://i.imgur.com/7gNrKin.jpg

      >impossible to progress unless you eat 1000 excess calories each day

      Oh like every other exercise? Who would have fucking thought

    • 1 month ago
      Anonymous

      How to get injured 101

    • 1 month ago
      Anonymous

      that's weird as shit.
      what you can do for high-volume no rest is, if you have a gym buddy, do your sets with short rest, but when you fail to do all the assigned reps, have your buddy take a few pounds off and then knock out another set. just keep dropping down

    • 1 month ago
      Anonymous

      943 reps OHP

      • 1 month ago
        Anonymous

        I’m fairly certain you fucked that calculation up. Assuming a max OHP of 225, which is well above what most fitizens could do, the total number of weight jumps is only 18 per cycle ((225 - 45)/10), and at each weight, you perform 5+4+3+2+1 reps at most, or 15 reps. That means that the max number of reps that a person who can perform 225 lb OHP doing this is (18 + 1) * 15 reps, or 475 reps.

        And that’s assuming that the person doesn’t get tired which will obviously happen, given the fact that there are dozens of sets, so it actually will be way less than 475 reps.

    • 1 month ago
      Anonymous

      This is retarded

      >verification not required

      • 1 month ago
        Anonymous

        You know what? Because you said that, I’m going to do it. I don’t think it’s as retarded as you all do, and it looks like a pretty good program. It’s an easy way to get a lot of volume in a short amount of time while still lifting heavy weights.

  11. 1 month ago
    Anonymous

    I like this exercise because it gives me a chance to clench my butt like it has a dildo in it (it doesn't) in front of everyone at the gym

  12. 1 month ago
    Anonymous

    standing OHP is probably the coolest looking lift

  13. 1 month ago
    Anonymous

    I'm closer to achieving a 2 plate OHP than a 2 plate bench.

    Why?

    • 1 month ago
      Anonymous

      Post body. That's a statement I find hard to believe. Even if you did OHP before benching everytime, your bench would still be stronger

      • 1 month ago
        Anonymous

        I won't post body because I don't want to get bullied today, but a have good shoulders, my chest is miserable, despite the fact that I put a lot more effort on my chest.

        (I'm not incuding the weight of the bar on this numbers) I can bench 50kg for about 8 reps and OHP 60 kg for about 6 reps

        • 1 month ago
          Anonymous

          I don't think it's even physiologically possible to ohp more than you bench, unless you're push pressing hard on the "ohp" and/or have a pec tear

        • 1 month ago
          Anonymous

          Post vid of you doing the OHP or it's 100% confirmed push press
          Not believing those numbers in the slightest, even without training you should be able to bench 2pl8 for atleast 10 reps if you claim to ohp 1.5pl8 for 6
          Absolute bullshit post for the day, and the fact you won't post body just confirms the dyel LARP

          • 1 month ago
            I hate women

            >Not believing those numbers in the slightest, even without training you should be able to bench 2pl8 for atleast 10 reps if you claim to ohp 1.5pl8 for 6
            He’s fibbing but now you’re talking out of your ass.

        • 1 month ago
          Anonymous

          (Checked)
          How's your form? I was absolutely shit at bench until I realised my form was out of wack. Are you keeping your legs braced throughout the set, a small arch in your lower back and your upper back dug into the bench?

        • 1 month ago
          Anonymous

          Bullshit. 50x8 is around 55x5 or a bit over 60 1RM. Maybe you can get a couple reps in.

  14. 1 month ago
    Anonymous

    OHP is the hardest lift to progress but you just keep going at it like any other lift. I hit my personal best yesterday - 185 for 6 reps. I'm paying for it today. I can't even scratch my neck without being sore.
    I do a progressive lift:
    135x12
    145x10
    165x8
    185x6

    Just believe in yourself, friends.

  15. 1 month ago
    Anonymous

    do this for a month or two

    • 1 month ago
      Anonymous

      Sounds based. Can I use a swiss bar though? That'd be more convenient for me.

      • 1 month ago
        Anonymous

        you still hold the bar in front of you. using the trap bar lets you put your hands directly over your shoulders

        • 1 month ago
          Anonymous

          Ah ok. I was thinking the trap bar was for a neutral grip, but that makes sense.

    • 1 month ago
      Anonymous

      Wait. Oscar who?
      Oscar from basedchat?

      • 1 month ago
        Anonymous

        no idk what that is
        https://www.youtube.com/@oscarswider/community

        • 1 month ago
          Anonymous

          Oh my God. I was in a groupchat with this dude for like 8 fuckin months didn’t even know his youtube got popular here.

  16. 1 month ago
    Anonymous

    >tfw can't even do barbell OHP anymore because it hurts my left shoulder
    Db OHP and incline bench is fine though, oddly enough

  17. 1 month ago
    Anonymous

    >Body weight ent from 205lbs to 180 between May and now
    >Bench 1RM went from 275 to 285
    >Strict OHP went from 175 to 160
    >Push press went from 205 to 180

    How does this happen

    • 1 month ago
      Anonymous

      OHP requires better technique

  18. 1 month ago
    Anonymous

    Let me guess, it was revealed to you in a dream?

  19. 1 month ago
    Anonymous

    I don't get it, how to do pull-ups with a barbell?

  20. 1 month ago
    Anonymous

    So just eat. What's the big deal about eating?

  21. 1 month ago
    Anonymous

    >nukes your back
    No thanks, i will stick to my trusty rusty shoulder press machine. Im not doing this ego lift

    • 1 month ago
      Anonymous

      Yeah you can feel it in your back but it strengthens your spinal erectors

  22. 1 month ago
    Anonymous

    My OHP skyrocketed after I got 1.25lb plates. Then eventually it got stuck, then skyrocketed again when I got 0.25lb plates

    • 1 month ago
      Anonymous

      now add chains for a difference force curve

  23. 1 month ago
    Anonymous

    i finally hit 1plate this week, we're all gonna make it bros

    • 1 month ago
      Anonymous

      Let's go! Huge milestone bro keep it up. Bodyweight next!

  24. 1 month ago
    Anonymous

    For some reason OHP was my fastest increase in weight. When I start as a skinny fuck I could only do the bar. Then putting 2 5lbs on each side felt like an accomplishment. Pretty quickly I can do 110lbs for 8. I try not to ego lift with OHP because the more weight I put the more I can feel my lower back about to snap if I do something wrong

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