OHP pro tip: Breathe when the bar is locked over your head, not when it's at the bottom.

OHP pro tip: Breathe when the bar is locked over your head, not when it's at the bottom. This way you utilize the muscle stretch reflex.

  1. 1 month ago
    Anonymous

    That's why the Z-press is the ultimate accesoire to the OHP. It requires you to brace your core.
    The retards won't have it though

    • 1 month ago
      Anonymous

      as opposed to the normal overhead press, which obviously requires no core stabilization
      you're a retard

      • 1 month ago
        Anonymous

        It doesn't require complete bracing of the core, mongoloid. Why do you think so many people stall on OHP? They're purely relying on the explosive strength of the front and mid delts on the beginning of the lift.
        You're beyond retarded

        This is what weak people actually believe.

        bro just do the whole set in one breath.

        Ah yes, the Z-Press, named after the guy who doesn't think it's a good exercise.

        >t. Too afraid to do Z-press cuz 'what will the people think' shitty OHP'ers

        • 1 month ago
          Anonymous

          >t. lmao1pl8 presser thinks his opinion is more worthwhile than the guy who put 500lbs over his head

          • 1 month ago
            Anonymous

            >Listening to a genetic freak on steroids rather than a natural lifter
            Be my guest, dead-end

        • 1 month ago
          Anonymous

          How much can you press?

          • 1 month ago
            Anonymous

            55kg, I will probably go for more one day, but the Z-press unironically sucks so much ass that I don't want to do it. I did notice far better increases in technique and explosiveness in the OHP after doing it though. No shoulder discomfort at all, pure power originating from the core/diaphragm.
            >Buh-buh-but you're not even s-s-strong
            Ok then don't do it? Can't be fucked, as if you're one of those guys that somehow progresses better on OHP than the average lifter

            • 1 month ago
              Anonymous

              I am not going to shame anyone for the weight they lift. If 55kg is your max and you're going after it, I respect you. However, when lifting heavier weight I have found that nothing has helped by OHP progression more than barbell rows and press variations (e.g., push press). I see a Z press more as a warmup than a true accessory to the OHP, but to each their own.

              • 1 month ago
                Anonymous

                Rare civil discussion with respectful ending

              • 1 month ago
                Anonymous

                >I am not going to shame anyone for the weight they lift.
                I will. Gobshite came flying out of the gate saying people who reject the Z-Press are retarded then revealed himself to have absolutely novice numbers. His opinion is worthless and so is the Z-Press.

              • 1 month ago
                Anonymous

                >Calling other people worthless but won't post body

              • 1 month ago
                Anonymous

                Post body. The staple cop-out of the brainlet.

              • 1 month ago
                Anonymous

                You never even copped in bro, you won't even admit what you really lift

              • 1 month ago
                Anonymous

                85kg, and that was eight weeks ago. Twelve weeks prior to that it was 70. 12 before that it was 60. But please, do go on telling me how Z-press is soooo much better than that what I'm doing.

              • 1 month ago
                Anonymous

                Not saying it's necessarily better than what you're doing, but if you started at 60kg, then going up to 85kg is linear progression like everyone else.
                Ivan Djuric can OHP 80kg without even specifically training for it. Ofc genetics matter.

                ?t=271

              • 1 month ago
                Anonymous

                >Not saying it's necessarily better than what you're doing
                >That's why the Z-press is the ultimate accesoire to the OHP. It requires you to brace your core.
                >The retards won't have it though
                I hope that isn't you.

              • 1 month ago
                Anonymous

                >but if you started at 60kg, then going up to 85kg is linear progression like everyone else.
                Can you adress this point brother?
                Just wait till you completely stall, we'll talk then ok?

              • 1 month ago
                Anonymous

                >Can you address this point
                You didn't make one. You asked me what I press. I told you. You deflected.

              • 1 month ago
                Anonymous

                You haven't even gone above your beginner gains, yet you're over here trying to talk about accessorie lifts (you haven't even said what accessoire lifts you do).
                Like I said, we'll talk when you're out of noobie gains phase.
                Anyway, don't do Z-press. Keep doing what you do bro.

              • 1 month ago
                Anonymous

                >Deflects again
                An 85kg press isn't a beginner number, you jagaloon. And if you must know:
                >Tricep extensions and pushdowns
                >Seated press at 60° both dumbbell and barbell
                >Floor press with dumbbells
                >Lateral raises
                >Delt flies

              • 1 month ago
                Anonymous

                You lift more than me bro, you want some cake now?
                85kg can absolutely be a beginner number. Strength is partly genetics. You see 18 y/o string beans deadlift 320kg, you probably won't DL that ever. The reason why so many people can't even improve their OHP by 5kg is because they plateau and don't know how to get any further. For me the Z-press increased my OHP from 50kg to 55kg, nothing else did that.
                What am I deflecting?
                >Floor press with dumbbells
                THIS IS THE Z-PRESS YOU DUMB FUCK WHAAAAAT THE FUCK ARE YOU EVEN ARGUING ME FOR

              • 1 month ago
                Ecto Fitness

                >85kg can absolutely be a beginner number. Strength is partly genetics.

              • 1 month ago
                Anonymous

                ?t=20
                >guy lifts 70kg at age 16

              • 1 month ago
                Anonymous

                What they said is literally true. There are people who can press more than 85 kg without any training and people who would struggle to press 85 kg after years of training. What is hard to understand about this?

              • 1 month ago
                Anonymous

                >You see 18 y/o string beans deadlift 320kg
                This doesn't happen
                >For me the Z-press increased my OHP from 50kg to 55kg, nothing else did that.
                So you're a dyel with a novice-level press swearing by some arbitrarily complex accessory because you don't know how to program and/or recover? That's pretty funny. And 5 kg is nothing, especially if you're only pressing 50 kg.

              • 1 month ago
                Anonymous

                You and I both do Z-press in order to increase OHP, you're arguing me for the sake of arguing

              • 1 month ago
                Anonymous

                I've already told you a floor press and a Z-Press aren't the same. bro can you not read?

              • 1 month ago
                Anonymous

                I (

                >You see 18 y/o string beans deadlift 320kg
                This doesn't happen
                >For me the Z-press increased my OHP from 50kg to 55kg, nothing else did that.
                So you're a dyel with a novice-level press swearing by some arbitrarily complex accessory because you don't know how to program and/or recover? That's pretty funny. And 5 kg is nothing, especially if you're only pressing 50 kg.

                ) don't Z-press. I'm

                No.

                .

              • 1 month ago
                Anonymous

                >want some cake
                Don't ask people what they lift if you're going to get bent out of shape when they lift more than you.
                >85kg can absolutely be a beginner number
                No it can't and you're a dumbass for even suggesting it.
                >You see 18 y/0 string beans deadlift 320kg
                You really don't.
                >THIS IS THE Z-PRESS YOU DUMB FUCK WHAAAAAT THE FUCK ARE YOU EVEN ARGUING ME FOR
                A floor press isn't a z-press. If you'd been lifting for more than a month you'd know that.

              • 1 month ago
                Anonymous

                I didn't ask how much you lifted, all I said was that you were too much of a pussy to even say how much you lift.
                Refer to

                https://youtu.be/veTSxTqQ564?t=20
                >guy lifts 70kg at age 16

                , kid OHP's 70kg at age 16
                >You really don't.
                Fine I can't find the video anymore, I'll give you this one
                >A floor press isn't a z-press. If you'd been lifting for more than a month you'd know that.
                The point of the lift is the same, core stabilization. If you don't activate the core completely, you fall backwards.
                Like I said, you argue for the sake of arguing, you woman

              • 1 month ago
                Anonymous

                >you fall backwards
                Except you don't because a floor press has you lying on your back not sat up, you fucking idiot.

              • 1 month ago
                Anonymous

                In that case, what kind of fucking retard thinks the floor press increases overhead press?
                I'm done w/ you, go find some other poor soul to argue you retarded shitbrain

              • 1 month ago
                Anonymous

                Yeah how could an exercise that works the triceps and front delts possibly increase overhead press? What a wild and totally impossible concept.

              • 1 month ago
                Anonymous

                >For me the Z-press increased my OHP from 50kg to 55kg, nothing else did that.
                >50kg to 55kg

                bro WHAT LOL
                PLEASE STOP POSTING TIPS

              • 1 month ago
                Anonymous

                85 kg is actually a beginner number for anyone who lifts seriously. It's the kind of number you'd hit in your first 3 years of lifting... i.e., being a beginner. Also lateral raises are more of a meme than Z press. Touch grass.

              • 1 month ago
                Anonymous

                Asking a man to post body is the ultimate litmus test. If you are fit and then your claims can be substantiated through your own progress, and if you don’t post body your a dyel gay larper whose opinion can thus be disregarded even if the logic is sound

              • 1 month ago
                Anonymous

                Ironically, most genuinely strong guys look like shit. Strength is all about function, not form.

              • 1 month ago
                Anonymous

                That's only when we talk about competitive power bloaters.
                All the men with great bodies I know of are actually strong.

              • 1 month ago
                Anonymous

                Not that anon but how would barbell rows help your OHP?
                And how do you do them? Bent over or pendlay?

              • 1 month ago
                Anonymous

                Makes your upper back and shoulders strong as hell. You can do them however you want. I'm usually bent over and don't do them completely strict. I also do log press and this helps with the clean too.

        • 1 month ago
          Anonymous

          You know what would help more than doing Z press? Bracing your core when you OHP. Idk why beginners always try to fix technique issues with useless accessory lifts.

          • 1 month ago
            Anonymous

            Because real men OHP after cleaning the weight rather than unracking it, which makes bracing harder

            • 1 month ago
              Anonymous

              Cleaning an incredibly heavy barbell is really fun and is surely a sign that you are strong as hell, but for me the risk/reward just isn't there. I'd rather do heavy ass rack pulls or rows and just press from a stand. I don't really see the point in doing heavy cleans unless you are literally an olympic lifter.

              • 1 month ago
                Anonymous

                -->

                Rare civil discussion with respectful ending

              • 1 month ago
                Anonymous

                The weight you can press should be considerably less than what you can clean.

              • 1 month ago
                Anonymous

                Cleaning is easy and far from dangerous, plus your ohp or push press weight should be significantly below a max clean, in fact that is power cleaning territory for most, unless you are a monster ohper or have weak legs

    • 1 month ago
      Anonymous

      bro just do the whole set in one breath.

      Ah yes, the Z-Press, named after the guy who doesn't think it's a good exercise.

      • 1 month ago
        Anonymous

        >bro just do the whole set in one breath.
        and fucking die or what?

    • 1 month ago
      Anonymous

      This is what weak people actually believe.

  2. 1 month ago
    Anonymous

    Thanks but I'm not doing a crossfit press

    • 1 month ago
      Anonymous

      I actually heard it from Rippetoe in a video, but I can't fucking find it. I think he was with Chase (the blonde lad).

  3. 1 month ago
    Anonymous

    OHP Pro tip: stop cheating with double layback presses you dweeb.

    • 1 month ago
      Anonymous

      No.

      • 1 month ago
        Anonymous

        Ego lifting at its finest

        • 1 month ago
          Anonymous

          ego posting at its finest

      • 1 month ago
        Anonymous

        Lmao I wish I could see an x-ray of this dude's back in 10 years fuckin retard

        • 1 month ago
          Anonymous

          some people's backs dont snap. plus they are actually using the belt as support to prevent a snap

  4. 1 month ago
    Anonymous

    that is already described in the blue book. you can breath in at the top after the first rep

    • 1 month ago
      Anonymous

      ah shit you're right

      • 1 month ago
        Anonymous

        I think the bottom position of the lift is the most important, so losing control on that portion might not be that beneficial. if you keep your arms tight to your body and your elbows infront of the bar, you get the weight to move up a lot easier. it's hard to maintain this stability when you are breathing at the top only to make use of the stretch reflex

  5. 1 month ago
    Anonymous

    this is the most retarded advice ever if you're trying to lift heavy weight

  6. 1 month ago
    Anonymous

    I can add 10lb just by squeezing my ass cheeks together

  7. 1 month ago
    Anonymous

    Listen up guys. I've been lifting my entire life. Sure, I can't even press 2 plates, but I'm an expert on the OHP. My advice: you're going to want to do seated hammer curls to increase your OHP. Why? Because you have to brace your core when you're seated, and this will directly translate to core stability during the press. I also have a lot of opinions about the squat despite struggling with 3 plates if anyone is interested.

    • 1 month ago
      Anonymous

      >I also have a lot of opinions about the squat despite struggling with 3 plates if anyone is interested.
      pls tell us more

    • 1 month ago
      Anonymous

      Hit me with those squat opinions king

    • 1 month ago
      Anonymous

      I have to know your secrets.

  8. 1 month ago
    Anonymous

    pro-tip: throw out the overhead press, replace with push press and CGBP

  9. 1 month ago
    Anonymous

    i cant do much weight yet, but for OHP i do better breathing at the bottom. i get the full breath, and sometimes let it part out on the way up; then sometimes breath in on the way down. but sometimes at the bottom.

    but if i time the breathing right in this way, out on way up, and back in coming down i cant get a few more than i other wise would cuz there is a type of reflex.

    i was told once to breath at the top , but this feels weird and i dont think it safe czu you are releasing while trying to engaging your core - you are changing the core support at a key time. i just dont hink it safe in the long run.

    but i dont lift much yet

    • 1 month ago
      Anonymous

      to add, sometimes on the last reps - > 6-8 rep , i'll have to take a couple breaths at the bottom then rip them out

    • 1 month ago
      Anonymous

      I take my breath and brace before I've even unracked the bar and hold it for the whole set. Try it. You'll press faster because you're terrified of passing out.

      • 1 month ago
        Anonymous

        ya that works great on reps 1-3. i try to get 5-8

        • 1 month ago
          Anonymous

          This is probably going to be a controversial opinion, but, if you're putting your head through on every rep, don't. Don't pause at the bottom either. Keep the bar moving.

          • 1 month ago
            Anonymous

            you can breath without pausijng the bar. usually breath out up and in on way down (not fully), and as soon as hit the bottom, when that breath comes in you push, and it feels like a reflex. once you get to the 6th or 7th rep you may need to stop for more breath at the bottom. especially on sets 2-4. if not, then go heavier

  10. 1 month ago
    Anonymous

    strength is attractive, unless covered in 6 inches of fat

  11. 1 month ago
    Anonymous

    >OHP pro tip: Breathe when the bar is locked over your head, not when it's at the bottom. This way you utilize the muscle stretch reflex.
    What if I want it to be a dead movement like a deadlift

    • 1 month ago
      Anonymous

      why would you want that?

      • 1 month ago
        Anonymous

        I feel my shoulders better when i pause at the bottom and breathe

  12. 1 month ago
    Anonymous

    Best advice for any lift is to just do the lift more. Stop trying to fix your shit OHP by not doing OHP.

  13. 1 month ago
    Anonymous

    why is the z press called that?

    • 1 month ago
      Anonymous

      No one knows. It seems to be a name that got passed around through word of mouth and stuck despite being nothing to do with the guy it's named after.

    • 1 month ago
      Anonymous

      big z

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