I like seated dumbell OHP. I don't do it that much, but last time I did it, my working weight was 50lb dumbells for 14 reps. I don't know of that's good or not.
I don't train barbell ohp anymore, but I do 185 on log press for reps. I can probably get around 200 as a 1rm on a barbell from the pins since I've done 185 strict on a log from the floor. Before I got my log it was around 160-170 for reps on barbell
>why the frick does this shit never go up
probably because it's a true test of your peak strength level and technique. if you try it during a day where you're tired or hungry then the lift suffers as well. it's simply not sustainable for hypertrophy unless you dedicate all your life to lifting
This lift is the ultimate filter for gymcels
>ultimate filter for gymcels
what is the practical benefit of it? it doesn't even lead to that much hypertrophy if I understand correctly
>refuses to increase in weight
dude are you fricking moronic?
a 5lb weight increase on this lift is the same as adding 20-40lbs on your max squat or deadlift untrained.
You need to quite literally buy .25lb/.5lb/1lb weights if you're going to actually increase OHP. Because guaranteed you're going to jump the gun one day and seriously injure yourself.
2pl8 OHP, it took two years longer to reach this than it did 3pl8 bench or 4+ on squat/dead.
It was slow, it was painful, but it was doable.
>you need to quite literally buy .25lb/.5lb/1lb weights if you're going to actually increase OHP
this could very well be the issue. I usually go for 10 reps with 20kilos on the bar, then I add 5 kilos and try again. These 25 kilos are quite difficult to get to 10 reps with.
I must confess that I only do this weight as a warmup to chest, triceps & shoulder workout, and on a typical OHP day I do the following lifts:
cable external rotation + 2 warmup sets per shoulder
OHP 4x10
bench press 6x10
chest flies 5x10
dips 4x8
side lat raises 4x12
For the record I stopped doing OHP almost entirely upon reaching 2pl8 for reps.
I just maintained physique, if you're going to go for it, do it as your primary for the day lift. Work as I told you in small increment increases, continue workout.
If you start feeling sore during your workout, stop rotator cuff related exercises entirely.
The OHP is the main lift you're wanting to increase and any additional damage is not helping you anymore.
Once you reach your goal OHP stop increasing and working on maintaining, while fledging out your other lifts for the day.
Remember that 2pl8 OHP is top percentile, unless you utterly are trying to prove something. It is utterly silly to continue lifting it.
You're already stronger than 99% of men on the planet. Possibly 99.9%
When I stall on OHP I usually deload and then really focus on accessories for a few weeks. Last time I hit weighted dips, seated DB press and incline press pretty hard and blasted through the weight I had been stuck at when I tried it again
>1.25 lb microplates >3x3 working sets >follow with press starts and push press >high rep sets (10+) to finish for volume >do weighted dips. these will help when you can do 100+ pounds weighted
follow these simple tips and your overhead press too can grow immensely in only six months as mine has
If adding 10lbs feels like a lot you aren't going high enough in reps before progressing. You're also probably trying to 1rm your 3rm, bad idea. You should hit a 3rm when you aren't feeling it.
There's another move to train that.
It's like a spear thrust where you put weights on one side of the barbell, and put the empty end on a corner of a room.
Grab the barbell from the tip, and do straight punches, like picrel.
Even if it doesn't look like it your elbow is below your shoulder and it extends to parallel.
Chest/upper chest, shoulders, triceps, and abs are the name of the game since strong legs help but it's more technique and speed not leg torque whereas shoulder torque is how to make it really solid.
There's another move to train that.
It's like a spear thrust where you put weights on one side of the barbell, and put the empty end on a corner of a room.
Grab the barbell from the tip, and do straight punches, like picrel.
but don't load it with weight, it's not meant to be a heavy lift. Anyways a heavy jab is more about timing than speed. GGG and Waldimir had heavy but not super fast jabs, but they knew when to throw it.
Im a fan of speed reps at relatively high weight for power production. But yeah this landmine thing seems like a winner I'm not fricking buying an elbow joint though that's 40 dollars gone and for what?
What would make those pretty sick would actually be a squat rack mounted landmine at mid height. I might even get another barbell just for that honestly, if there's one with a clamp you could make your own hammer strength bench.
3 months ago
Anonymous
A young welder or machinist can make you one for very little, made out of scrap.
Look around, in trade schools and such, they'll take the job up in no time.
Try and flare your ribcage forward and out by bracing your lower abs sll the way to your neck. Also you're probably putting your hands way too close together to use front and mid delts.
Also do a palm grip aka thumb under, and squeeze your palms together and tighten your elbows and shoulders.
Yeah until I started doing sitting bb ohp and leaning forward, squeezing my shoulders together, thumb over, and driving with my elbows and not going all the way down I wasn't getting as much gains. Frick counting reps you're gonna frick your shit up hitting full rom and really pushing for reps.
Here's my OHP routine that has seen decent gains the past 6 months >some weight for 10 you can do, for me it was 115 >3 days rest >add 10lb to 125lb and max reps on 1 and 2 sets for me it was 8/6 >go back to 115 and do 8 then drop set to 75 for as much as possible and drop set to 45 for as much as possible >rest 3 days >add 10lb to 135lb and max on sets 1/2 5/3 and then drop to 115 drop sets to failure >rest 3 days >go back to 115 next week >now I can do 11 or 12 reps on set 1 >keep it up till 15 reps on set 1 then go back to step 1 and increase weight by 5 or 10lbs and repeat >155 for 5 strict OHP >not amazing but impressive to 95%+ of people
It’s an old man lift that you come back to when you are more developed. Working on it was never something that I felt ever did much. I don’t think doing high reps is a good idea either.
You need powerful upper body stability in your back, chest etc to do heavy weight OHP. This is going to sound unusual but I think heavy pullovers really help, that and heavy dips help the most for OHP in my experience
I don't press as much as this guy, but my experience with OHP >technique max the lift >make fast short term progress, then stall >ignore the lift for ?? months >do bodybuilding for delts/arms and progress bench or other press >return to OHP'ing, appreciably stronger >train for 1-2 months, hard stall >repeat above
u can only come back to it and be stronger at it because ur impingement fricking managed to heal despite all ur moronic benching - keep on wondering what's going on though, u might frick ur shoulders even more with more weight, don't miss all the FUN!
>what are some better alternatives?
not barbell - alternatives to what bot? nobody trains overhead press with overhead press - stupid fricking impingement gimmics >dyel
I lift 10 kilos above my weight yet do not train it at all, i just do healthy stuff for shoulder and spine
One night I was super drunk and hit a new gym with a seated bb ohp and granted it was kind of like incline bench but I did wide grip and was repping out way more than my old working weight.
>some better alternatives?
Handstand pushups, you will have to find a way to build up to them, but you will eventually get there with enough autism and determination
This lift is the ultimate filter for gymcels
I like seated dumbell OHP. I don't do it that much, but last time I did it, my working weight was 50lb dumbells for 14 reps. I don't know of that's good or not.
>6'3"
>185 pounds
that weight and rep scheme is my warm-up. I'm 6'4 225
>what are some better alternatives?
log press
I believe it. You have 40 pounds on me. What's your working weight?
I don't train barbell ohp anymore, but I do 185 on log press for reps. I can probably get around 200 as a 1rm on a barbell from the pins since I've done 185 strict on a log from the floor. Before I got my log it was around 160-170 for reps on barbell
Nice.
I have added more weight to fricking nordic curls than OHP over the last few months, why the frick does this shit never go up
>why the frick does this shit never go up
probably because it's a true test of your peak strength level and technique. if you try it during a day where you're tired or hungry then the lift suffers as well. it's simply not sustainable for hypertrophy unless you dedicate all your life to lifting
>ultimate filter for gymcels
what is the practical benefit of it? it doesn't even lead to that much hypertrophy if I understand correctly
>refuses to increase in weight
dude are you fricking moronic?
a 5lb weight increase on this lift is the same as adding 20-40lbs on your max squat or deadlift untrained.
You need to quite literally buy .25lb/.5lb/1lb weights if you're going to actually increase OHP. Because guaranteed you're going to jump the gun one day and seriously injure yourself.
2pl8 OHP, it took two years longer to reach this than it did 3pl8 bench or 4+ on squat/dead.
It was slow, it was painful, but it was doable.
>you need to quite literally buy .25lb/.5lb/1lb weights if you're going to actually increase OHP
this could very well be the issue. I usually go for 10 reps with 20kilos on the bar, then I add 5 kilos and try again. These 25 kilos are quite difficult to get to 10 reps with.
I must confess that I only do this weight as a warmup to chest, triceps & shoulder workout, and on a typical OHP day I do the following lifts:
cable external rotation + 2 warmup sets per shoulder
OHP 4x10
bench press 6x10
chest flies 5x10
dips 4x8
side lat raises 4x12
For the record I stopped doing OHP almost entirely upon reaching 2pl8 for reps.
I just maintained physique, if you're going to go for it, do it as your primary for the day lift. Work as I told you in small increment increases, continue workout.
If you start feeling sore during your workout, stop rotator cuff related exercises entirely.
The OHP is the main lift you're wanting to increase and any additional damage is not helping you anymore.
Once you reach your goal OHP stop increasing and working on maintaining, while fledging out your other lifts for the day.
Remember that 2pl8 OHP is top percentile, unless you utterly are trying to prove something. It is utterly silly to continue lifting it.
You're already stronger than 99% of men on the planet. Possibly 99.9%
>Possibly 99.9%
more or less guaranteed as far as ohp goes if you hit 2pl8
Your percentiles are fricked. 2pl8 makes you easily stronger than 99.999% of men on the planet, and stronger than 99.9% of lifters
I reached 2pl8 OHP in three months. Use the shoulder machines and do partial reps beyond failure.
I hit it in 6 weeks. Stop fapping and take five scoops C’MON
Untrained, I went from the empty bar to 95lbs in two weeks. I fell for the noob trap and went directly for the 1pl8, almost John McCain'd myself
Make the exercise harder. Either do more reps or do another exercise.
>Make the exercise harder
10 reps are already hard enough my guy
>do another exercise.
which one?
>10 reps are already hard enough my guy
Do less reps with higher weight, make it a different challenge.
>which one?
Any that hit those areas, there are no mandatory exercises.
When I stall on OHP I usually deload and then really focus on accessories for a few weeks. Last time I hit weighted dips, seated DB press and incline press pretty hard and blasted through the weight I had been stuck at when I tried it again
It's easy to increase the weight. Just weigh 500 lbs bro.
you lack patience
you're a zoomie aren't you?
>1.25 lb microplates
>3x3 working sets
>follow with press starts and push press
>high rep sets (10+) to finish for volume
>do weighted dips. these will help when you can do 100+ pounds weighted
follow these simple tips and your overhead press too can grow immensely in only six months as mine has
>source: https://startingstrength.com/article/the_quest_for_a_stronger_overhead_press
If adding 10lbs feels like a lot you aren't going high enough in reps before progressing. You're also probably trying to 1rm your 3rm, bad idea. You should hit a 3rm when you aren't feeling it.
I do this and it works, maxed out at 205lbs for 2, working set is around 185lbs for 4-5.
You dont need to OHP more than 1 plate
Just keep adding reps to it
OHP is a meme anyway
Yeah well I want to have a heavier jab than someone elses 100% cross or hook.
There's another move to train that.
It's like a spear thrust where you put weights on one side of the barbell, and put the empty end on a corner of a room.
Grab the barbell from the tip, and do straight punches, like picrel.
>I want a heavier jab
>Ohp
>For jabs
Kek.
Even if it doesn't look like it your elbow is below your shoulder and it extends to parallel.
Chest/upper chest, shoulders, triceps, and abs are the name of the game since strong legs help but it's more technique and speed not leg torque whereas shoulder torque is how to make it really solid.
Do this
but don't load it with weight, it's not meant to be a heavy lift. Anyways a heavy jab is more about timing than speed. GGG and Waldimir had heavy but not super fast jabs, but they knew when to throw it.
Im a fan of speed reps at relatively high weight for power production. But yeah this landmine thing seems like a winner I'm not fricking buying an elbow joint though that's 40 dollars gone and for what?
I suggested using a corner of the room, you have a room, don't you?
A corner of a bolted-to-the-ground power rack also works.
What would make those pretty sick would actually be a squat rack mounted landmine at mid height. I might even get another barbell just for that honestly, if there's one with a clamp you could make your own hammer strength bench.
A young welder or machinist can make you one for very little, made out of scrap.
Look around, in trade schools and such, they'll take the job up in no time.
Hit it 3-4x a week at varying intensity and rep ranges. Do it sitting, standing is gay and bad for you.
Try and flare your ribcage forward and out by bracing your lower abs sll the way to your neck. Also you're probably putting your hands way too close together to use front and mid delts.
Also do a palm grip aka thumb under, and squeeze your palms together and tighten your elbows and shoulders.
Yeah until I started doing sitting bb ohp and leaning forward, squeezing my shoulders together, thumb over, and driving with my elbows and not going all the way down I wasn't getting as much gains. Frick counting reps you're gonna frick your shit up hitting full rom and really pushing for reps.
>frick this movement, what are some better alternatives?
Wtf are those shorts
I like this exercise but I’ve pulled my neck a couple times and backed off. I can’t even imagine doing 1 plate though I’ve only hit 90 x 8
high incline smith machine press
I think doing OHP gave me a fricking hernia. Lower back feels uncomfortable at a specific spot all the time.
Here's my OHP routine that has seen decent gains the past 6 months
>some weight for 10 you can do, for me it was 115
>3 days rest
>add 10lb to 125lb and max reps on 1 and 2 sets for me it was 8/6
>go back to 115 and do 8 then drop set to 75 for as much as possible and drop set to 45 for as much as possible
>rest 3 days
>add 10lb to 135lb and max on sets 1/2 5/3 and then drop to 115 drop sets to failure
>rest 3 days
>go back to 115 next week
>now I can do 11 or 12 reps on set 1
>keep it up till 15 reps on set 1 then go back to step 1 and increase weight by 5 or 10lbs and repeat
>155 for 5 strict OHP
>not amazing but impressive to 95%+ of people
you unironically dont need more than 1plate eeach side
incline bench helped my ohp a lot
What are the best ways to microload this?
https://microgainz.com/products/vintage-gainz-6-plate-set
These are for adjusting old deep dish plates and would probably work.
Maybe someone makes an empty plate you can fill with sand or water, or something?
>do more OHP.
>do it as your first lift.
>train Abs for bracing.
>get a belt.
>flat or Oly shoes.
>train triceps a lot.
>bulk.
T. 92.5kg OHP, 180cm, 87kg BW.
It’s an old man lift that you come back to when you are more developed. Working on it was never something that I felt ever did much. I don’t think doing high reps is a good idea either.
You need powerful upper body stability in your back, chest etc to do heavy weight OHP. This is going to sound unusual but I think heavy pullovers really help, that and heavy dips help the most for OHP in my experience
t. 34 year old 100kg OHP lifter
I don't press as much as this guy, but my experience with OHP
>technique max the lift
>make fast short term progress, then stall
>ignore the lift for ?? months
>do bodybuilding for delts/arms and progress bench or other press
>return to OHP'ing, appreciably stronger
>train for 1-2 months, hard stall
>repeat above
u can only come back to it and be stronger at it because ur impingement fricking managed to heal despite all ur moronic benching - keep on wondering what's going on though, u might frick ur shoulders even more with more weight, don't miss all the FUN!
do bench press aswell ya dummy
>what are some better alternatives?
not barbell - alternatives to what bot? nobody trains overhead press with overhead press - stupid fricking impingement gimmics
>dyel
I lift 10 kilos above my weight yet do not train it at all, i just do healthy stuff for shoulder and spine
One night I was super drunk and hit a new gym with a seated bb ohp and granted it was kind of like incline bench but I did wide grip and was repping out way more than my old working weight.
>some better alternatives?
Handstand pushups, you will have to find a way to build up to them, but you will eventually get there with enough autism and determination