OHP only

what would happen if i only did OHP and no bench, visually and muscle balancing wise?

  1. 3 months ago
    Anonymous

    do some floor press if you don't want to do bench, I build my chest exclusively with that and OHP just fine, although opinions could vary on that.

    • 3 months ago
      Anonymous

      >floor press
      Isn't that just a glorified tricep movement?

    • 3 months ago
      Anonymous

      Post chest

  2. 3 months ago
    Anonymous

    Injury from muscular imbalance. You can’t just make one muscle huge you need other muscles to balance it and OHP doesn’t stimulate the other muscles supporting it enough to grow them. Your back and core etc are necessary for heavy OHP. Also your chest and tris but you can clearly see how much more weight your chest can take than your shoulders by comparing bench to OHP.

    • 3 months ago
      Anonymous

      what about if I did extensive back exercises (various pullup styles etc). Would the muscle imbalance from no bench, only ohp still be detrimental?

      • 3 months ago
        Anonymous

        if you've got a bar to do ohp with you could also just do some form of row i.e pendlay or t-bar rows.

    • 3 months ago
      Anonymous

      Muscle imbalance causing injury isn’t a thing you fucking retard

      • 3 months ago
        Anonymous

        Lmao what ? Okay, let’s say your front delts and chest are overdevelopped and your rear delts aren’t, what happens ?
        Your sub acromial space shrivels because your humerous is pulled by your overdevelopped muscles in one direction and you get shoulder impingement, it can lead to a tear.
        That’s what happened to me, retardo

        • 3 months ago
          Anonymous

          OP asked whether doing OHP instead of bench would lead to an imbalance, not whether doing OHP and no back exercises would lead to an imbalance. retard.

          • 3 months ago
            Anonymous

            I’m not talking to OP i’m talking to the retard saying muscle imbalance isn’t real

    • 3 months ago
      Anonymous

      Chest is certainly one of the only muscle group (along with arms) that can be ignored without causing incapacitating imbalances or injury.

  3. 3 months ago
    Anonymous

    I used to train at a weightlifting gym, no one ever benched. Dips and pressing for accessory work though.

    • 3 months ago
      Anonymous

      That's very common yeah.
      The scapula is fixed in benchpress so it has a negative effect on shoulder mobility. Too large pecs also negatively affects mobility, plus it's mostly useless muscle.

  4. 3 months ago
    Anonymous

    You'd develop bigger arms and smaller chest.

  5. 3 months ago
    Anonymous

    You'd have a weak ass chest and your OHP would suffer.

  6. 3 months ago
    Anonymous

    You'd have okayish front delts, a small chest, and small triceps

  7. 3 months ago
    Anonymous

    OHP and dips are all you need

  8. 3 months ago
    Anonymous

    You'd basically have my physique, I try to avoid benching as much as possible and only do it for PRs

    • 3 months ago
      Anonymous

      what's your routine?

    • 3 months ago
      Anonymous

      Nice cock bro

  9. 3 months ago
    Anonymous

    You’ll fuck up your rotator cuff like i did ans have shit posture.
    but if you train your back a lot to balance it all, you’ll probably be fine

    • 3 months ago
      Anonymous

      your mid/low chest would lag behind. thats it.

      OHPs are literally used to rehab rotator cuffs

      I’m not talking to OP i’m talking to the retard saying muscle imbalance isn’t real

      true. I was the retard all along.

  10. 3 months ago
    Anonymous

    The bench press didn't even exist 100 years ago and no one "blew out their rotator cuff" from not doing your homosexual male titty creating exercise.

  11. 3 months ago
    Anonymous

    retarded here

    what does ohp have to do with chest? isnt it a shoulder exercise?

    • 3 months ago
      Anonymous

      It's mostly a shoulder exercise, but some upper pec is recruited as well, the spectrum of which depends on how strict you press, like how Rippletits teaches The Press™ recruits a shit ton of chest.

      • 3 months ago
        Anonymous

        He's actually right though as upper pecs is what's usually neglected and isn't hit in bench.

  12. 3 months ago
    Anonymous

    i want him to top me an im not even gay

  13. 3 months ago
    Anonymous

    Bb ohp = shoulders slightly rolled forward, high front delt hypertrophy, moderate trap hypertrophy and triceps hypertrophy.
    Dumbell ohp = add a little side delt hypertrophy on top of bb

  14. 3 months ago
    Anonymous

    Just do incline bench. I don't do flat anymore and I wished I started earlier. If you set it at 45 degrees it's essentially a lying OHP. Hits delts and upper pecs, the most important muscles for aesthetics. Plus if you fail you won't die, so you can do this without a spotter safely. Fuck flat bench, useless exercise.

    • 3 months ago
      Anonymous

      >if you fail you won’t die
      This is why I hate bench press. I’ve had a few accidents racking the bar where it was too off centre and missed the rack on one side and I had to act fast and use the safeties after already finishing a set

      • 3 months ago
        Anonymous

        Properly set safeties protect you when you miss the hooks.
        Proper rack procedure prevent you from missing the hooks.
        What I'm trying to say is, dear anon, is that you're a retard.

        • 3 months ago
          Anonymous

          I did have safeties on. It’s why nothing went wrong. It’s fucking annoying when it happens and I am retarded in many other ways

  15. 3 months ago
    Anonymous

    Look to the olde thyme body builders,they didn't have bench presses.

  16. 3 months ago
    Anonymous

    Lu Xiaojun doesn't train bench at all. Says it's bad for mobility/shoulders.

  17. 3 months ago
    Anonymous

    You'd look more like an old-timey 1880s-1950's bodybuilder. Benching didn't get big until the 70's/80's (I believe?)

    • 3 months ago
      Anonymous

      Yeah, I think Arnold helped get it big thanks to his gigantic tits

  18. 3 months ago
    Anonymous

    Essentially this

    • 3 months ago
      Anonymous

      All jokes aside the reason they look disappointed is that he has gross ex lard loose skin around his gut.

      Im glad it sticks around as a testament to the disgusting gluttony that caused it. Once a fatty, always a fatty. Whether it be 1, 5 or 10 years into the future their revolting habits will return.

      be warned

      • 3 months ago
        Anonymous

        Shut the fuck up, you demoralizing glowmoron. You are not welcome here. You glow like the goddamn sun.

    • 3 months ago
      Anonymous

      ay dios mio, es la bloqueo del minecraft y roblox grande

  19. 3 months ago
    Anonymous

    Honestly I only bench for ego sake now because it genuinely fucks my shoulder up more and more the heavier I go
    Some may not understand it, just as I dont understand elbow pain on lifts - Never experienced it before. Some have strong as fuck rotator cuffs.

    • 3 months ago
      Anonymous

      Maybe try benching with good form.

    • 3 months ago
      Anonymous

      Benching always fucks with my right shoulder. It used to snap or pop during the lift, I studied form videos, added a warm up, it seemed to stop but now it flares up a little after the lift. I've read and watched so much shit to try and stop it so unless my form is somehow just THAT bad I guess I'm just fucked.

      • 3 months ago
        Anonymous

        my right shoulder does that too when i bench, tried everything under the sun, ended up choosing to do dips and i don't have a single problem anymore

      • 3 months ago
        Anonymous

        Honestly I only bench for ego sake now because it genuinely fucks my shoulder up more and more the heavier I go
        Some may not understand it, just as I dont understand elbow pain on lifts - Never experienced it before. Some have strong as fuck rotator cuffs.

        Just switch to using dumbbells for bench pressing. Shoulder friendly and has greater ROM

  20. 3 months ago
    Anonymous

    no need to do OHP at all as the mileage on your shoulders is not worth it

  21. 3 months ago
    Anonymous

    I only do OHP (from the ground, so a single deadlift every set). I used to do SS.

  22. 3 months ago
    Anonymous

    Literally the best way to get a better OHP is to do medium/close-grip bench and then do your overhead pressing afterwards. Don't neglect something entirely because you dislike it. As a natty you will need balance.

    t. 95kg OHP 165kg bench

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