Overhead Press Plateau

How do I break through this plateau? I’ve been stuck trying to get 110x10 forever now

  1. 1 month ago
    Anonymous

    Seated press at a high incline in a Smith machine.
    Yes, really.

    • 1 month ago
      Anonymous

      this actually isn’t a bad idea, OP.
      I’ve had success switching to seated dumbell press for a few weeks. I needed more isolation in my shoulders, and shortening the kinetic chain by sitting down helped achieve that.

    • 1 month ago
      Anonymous

      This, i recently switched to this very exercise cause i broke my foot, and its helping me break through the stal

  2. 1 month ago
    Anonymous

    I do lateral raises on pull day to help improve delt strength
    Also if you do any exercises that work out triceps when you're trying to break a new ohp barrier, don't. You use your triceps almost as much as your shoulder muscles for this lift

  3. 1 month ago
    Anonymous

    Try a heavier weight at lowet reps maybe?

    Overhead press gasses you pretty good if your arent adding leg in it.

  4. 1 month ago
    Anonymous

    I bumped mine from 175 to 195 I'm 3 weeks with behind the neck press. Just opening your shoulders up with btn makes it so much easier.

    • 1 month ago
      Anonymous

      how do wide should your grip be? like bench press width?

      • 1 month ago
        Anonymous

        Wider, index finger on the rings for me. You will know when it's too narrow. You should be spreading the bar really hard and feeling your scaps slide

        • 1 month ago
          Anonymous

          I bumped mine from 175 to 195 I'm 3 weeks with behind the neck press. Just opening your shoulders up with btn makes it so much easier.

          I've experienced the exact opposite; standard grip BTN pressing is way easier than with a wider grip

    • 1 month ago
      Anonymous

      >decrease ROM by widening grip
      >max increases
      That’ll happen.

  5. 1 month ago
    Anonymous

    How often are you pressing?

    Also switch to 3x5.

  6. 1 month ago
    Anonymous

    Do less weight 3x5 with some chains added to help the push through
    Then next session more weight 3x5
    Add some more accessories
    Then try to break the plateau again

  7. 1 month ago
    Anonymous

    Try these in this order: Eat more and keep trying, do a one week deload, increase front delt volume

  8. 1 month ago
    Anonymous

    been stuck at 95 5x5 forever

    • 1 month ago
      Anonymous

      Hitting 100 5x5 for the first time feels amazing. One of my favorite novice milestones.

      • 1 month ago
        Anonymous
  9. 1 month ago
    Anonymous

    Eat and sleep more.
    Do more total volume per session and week, if you do say 10 x 3 that's 30 total reps, do 8x4 that's 32 total reps, then 9x4 then 10x4, then 9x5 then 10x5.
    At this point you should be able to increase the weight, always try to increase reps and sets before increasing the weight.
    When you increase the weight go back to the 10x3 scheme from before or whatever it is that you do and repeat the volume progression I gave you and you will never stagnate again.
    Also do assistance exercises after your main lift, one for the triceps and the other for the delts, use the same double progression I described in your assistance lifts too.
    You can do this for every lift too.

    Also unrelated but why are ohpcels always complaining about not making progress and I never see benchpress chads having this problem.
    T.bench press Chad.

    • 1 month ago
      Anonymous

      Because OHP is notoriously difficult to drive progress on. It stalls the most often, requires the most amount of program changes, and at higher weights, bad technique is more unforgiving than it is with bench pressing.

      • 1 month ago
        Anonymous

        Is not inherently harder than any other lift, anyone that has issues with any lift are doing the same static progression without understanding that the body adapts to demand.
        Doing more volume and working the muscles used in any given lift directly is a foolproof way to progress.

  10. 1 month ago
    Anonymous

    Increment by 2.5 lbs or less

    • 1 month ago
      Anonymous

      Also rest like 8+ minutes between sets.
      The muscles used in OHP need a lot of time to recover. Personally if I rest 6 minutes I'll usually fail the 5th rep, but if I rest 10 minutes, I can easily do 6+ reps (instead of the usual 5).

      • 1 month ago
        Anonymous

        What's your routine?

        This is completely retarded; your work capacity is just shit. Generally the smaller the muscles the less time you need

        • 1 month ago
          Anonymous

          Except the smaller muscles also get gasses duringgnother compound lifts sucj as bench press as row.

          There is a reason why experienced strength coaches recommend lomg rest. You dont get muscle growth bonus points for having a short rest. In fact, some argue that if you can repreat the same nukber of reps after eeating under 3 kinutes then the weight isnt heavy enough.

          • 1 month ago
            Anonymous

            >There is a reason why experienced strength coaches recommend lomg rest.
            Name them. The strength coaches I follow (BBM, RTS, Joey Flexx, DDS, BVB) don't recommend long rests
            >In fact, some argue that if you can repreat the same nukber of reps after eeating under 3 kinutes then the weight isnt heavy enough.
            Allows you to get in more volume

          • 1 month ago
            Anonymous

            Are you having a stroke?

          • 1 month ago
            Anonymous

            cringe strokeposter

        • 1 month ago
          Anonymous

          Is this bait? I'm a fatass with garbage conditioning and I never need anymore than 3 minutes.

          It's not about cardio.
          The muscle just doesn't replenish quick enough.

          • 1 month ago
            Anonymous

            >The muscle just doesn't replenish quick enough
            You don't need 8 minutes unless your sets are all RM or something in which case you're retarded

            • 1 month ago
              Anonymous

              well I do
              I do 5 reps and I'time my rests. If I rest less than 8 minutes I fail the last rep, if I rest 3 more minutes the set is a breeze

      • 1 month ago
        Anonymous

        Is this bait? I'm a fatass with garbage conditioning and I never need anymore than 3 minutes.

  11. 1 month ago
    Anonymous

    Z press

  12. 1 month ago
    Anonymous

    do them sitting down on the floor with your legs extended forwards parallel to the ground, preferably with dumbells.

    This will work your the stabilizing muscles in your shoulder blades, shoulder joints, upper back and core (abs and back).

    Use correct form in your barbell rows, make sure you're getting a full contraction in them.

    • 1 month ago
      Anonymous

      No back support when you're siting on the ground doing them, support from the seat will take away gains from your stabilizing muscles in the shoulders, upperback and core.

  13. 1 month ago
    Anonymous

    progress with dumbells to build your stabilizers and then go back to barbell ohp

  14. 1 month ago
    Anonymous

    people truly have different strength levels
    it took me 1 year to OHP 1pl8 while the new guy in the gym only took 1month

  15. 1 month ago
    Anonymous

    Big guy, I doubt anyone here presses 110kg for reps

  16. 1 month ago
    Anonymous

    I got past my plateau by adding in behind the neck OHP in the Smith machine and also swapped to pyramids on ohp, doing 10, 8, 6, 15

  17. 1 month ago
    Anonymous

    110kgs or lbs?

    • 1 month ago
      Anonymous

      lbs obviously. 110kgx10 would be world class

  18. 1 month ago
    Anonymous

    mf just do 120 for as many as you can and keep pushing that weight.
    absolute newfags forgot about progressive overload

  19. 1 month ago
    Anonymous

    microplates help

  20. 1 month ago
    Anonymous

    Be me
    Start creatine supplementation
    Suddenly i can OHP 1pl8 2x4

    This creatine shit really works wtf

  21. 1 month ago
    Anonymous

    you have to eat more protein and press 3-4x a week. I've been stuck on 175 3x5 for 3 months.

  22. 1 month ago
    Anonymous

    the answer isn't some magical assistance exercise.
    start varying your rep ranges.
    5 reps for 3-4 weeks
    3 reps for a week
    do a heavy single the last week.

  23. 1 month ago
    Anonymous

    hit 65kg x 4 last week boys. WAGMI

  24. 1 month ago
    Anonymous

    MORE VOLUME AT A LIGHTER WEIGHT!

    • 1 month ago
      Anonymous

      >MORE VOLUME AT A LIGHTER WEIGHT
      >MORE VOLUME
      yes
      >LIGHTER WEIGHT
      no

  25. 1 month ago
    Anonymous

    More weight less reps eat more, ohp is a cunt you'll just stall for no reason it feels like

  26. 1 month ago
    Anonymous

    Eat more and deload.

  27. 1 month ago
    Anonymous

    Heavy singles help me break plateaus.
    Ill go a month doing a normal routine and if i fail to increase the weight.
    Ill spend a week doing my regular workout but with 5-10 heavy singles at around 90% each workout that week.

  28. 1 month ago
    Anonymous

    I will forever be stuck at 135 x 5.
    I think I need more mass.

    • 1 month ago
      Anonymous

      >I think I need more mass
      You need more reps.

    • 1 month ago
      Anonymous

      How often do you do heavy triples, doubles and singles.
      If you can consistently do 5x5.
      You probably have a mental block.
      Happened to me on bench.
      I was stuck at 255 for about 2 months.
      It would go up like butter but any time i increased the weight it just wouldn't budge.
      Yesterday i said fuck it and loaded 275 on the bar after doing my 255.
      Failed it the first time then got it up the second after screaming light weight like an autist.

  29. 1 month ago
    Anonymous

    Press 4-5 times a week heavy.

  30. 1 month ago
    Anonymous

    Have you considered increasing the weight?

  31. 1 month ago
    Anonymous

    Stop doing sets of ten.
    Don't breathe during the set.

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