WHY IS IT SO FRICKING HARD

HOLY SHIT THIS IS SATAN'S OWN LIFT

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  1. 2 weeks ago
    Anonymous

    My favorite lift of the week. You just need to accept that you won't progress on it like you do with bench.

  2. 2 weeks ago
    Anonymous

    The Lord made the Press™ to keep us humble.

    • 2 weeks ago
      Anonymous

      Why does overhead pressing give such a rush to my head then?

  3. 2 weeks ago
    Anonymous

    if i fail on the last rep of the last set on this motherfricker again i'm going to scream and shit my pants right in the gym

  4. 2 weeks ago
    Anonymous

    how do i avoid arching my back too much?
    somehow always happens

    • 2 weeks ago
      Anonymous

      Strengthen your core. Direct ab work but also isometric stuff like front squats and L-sit pullups

    • 2 weeks ago
      Anonymous

      tighten your buns and core

    • 2 weeks ago
      Anonymous

      Clench your buttcheeks.

    • 2 weeks ago
      Anonymous

      All the world record holders arch their backs.

  5. 2 weeks ago
    Anonymous

    what are people % of ohp to bench?

    mines 72% i feel like i have a pretty good ohp and a bad bench

    • 2 weeks ago
      Anonymous

      I got to sets of 10x1pl8 and I still couldn't single a 2pl8 bench. I don't know why other people are built the opposite way

      • 2 weeks ago
        Anonymous

        wow. i put that into a 1rm calc and it says you should be able to do 80kg for a single.
        do you have big shoulders and long arms? i do. i feel like the tension as i bring the bar to my clavicle it helps me spring the weight past the sticking point

        • 2 weeks ago
          Anonymous

          yeah I do I assumed that's why it was so much harder to bring my chest up to scratch

          Same, OHP feels a lot more natural to me. Getting into a good bench position with retracted scapula and holding that while pressing the weight is just a lot more difficult imo, also seems to expose my right arm/shoulder muscle and range of motion imbalance
          I've switched to dumbbell pressing for the time being to try and get my right side to catch up

          I had to just really focus on taking my shoulders out of the equation. When I OHP I just do it and the weight just keeps going up because my shoulders naturally take over. When I bench I have to super focus on chest contraction or I make little progression and I have to do a lot of chest accessories too

          you probably dont directly train your rear delts

          I never really considered rear delts coming into bench. I throw in some rear delt flys on back day but that's about it and I don't really push it. I always did it more for stability maintenance. I thought rear delts was a meme roiders use to convince natties that's why their shoulders aren't round

          • 2 weeks ago
            Anonymous

            >I never really considered rear delts coming into bench. I throw in some rear delt flys on back day but that's about it and I don't really push it. I always did it more for stability maintenance. I thought rear delts was a meme roiders use to convince natties that's why their shoulders aren't round
            Your entire upper back is very important to pretty much any upper body compound you do. Add some press variations and you'll see a lot of improvement. I'm

            You have to program it like a strength movement, and also add variations. Same shit as bench, if you want to OHP more, you need to OHP more. Adding push press and split jerks to my routine when I started doing more oly stuff blew up my ohp. I split jerk 165. My strict press was like hard stuck at 105, now I'm pretty close to 135.

          • 2 weeks ago
            Anonymous

            I never thought of rear delts as that important until I started focusing my shoulder training on them and side delts and my bench went from struggling to do 225 for one to repping it for 8

      • 2 weeks ago
        Anonymous

        Same, OHP feels a lot more natural to me. Getting into a good bench position with retracted scapula and holding that while pressing the weight is just a lot more difficult imo, also seems to expose my right arm/shoulder muscle and range of motion imbalance
        I've switched to dumbbell pressing for the time being to try and get my right side to catch up

      • 2 weeks ago
        Anonymous

        you probably dont directly train your rear delts

      • 2 weeks ago
        Anonymous

        my best 1rm is 230lb and on an average day i can do 15 reps with one plate and i'm generally weaker on repetitions

    • 2 weeks ago
      Anonymous

      Mine is like 55% lmao, but I rarely train ohp and almost exclusively train bench and bench variants.
      t. 420 bench and 230 ohp

    • 2 weeks ago
      Anonymous

      I got to sets of 10x1pl8 and I still couldn't single a 2pl8 bench. I don't know why other people are built the opposite way

      Same, OHP feels a lot more natural to me. Getting into a good bench position with retracted scapula and holding that while pressing the weight is just a lot more difficult imo, also seems to expose my right arm/shoulder muscle and range of motion imbalance
      I've switched to dumbbell pressing for the time being to try and get my right side to catch up

      Same and I row 80kg for 5 reps easy for 3 sets
      But struggle really bad with 80kgx5 for 3 sets
      Rows and OHP has always been my strongest lifts and Bench and deadlift my weakest.

    • 2 weeks ago
      Anonymous

      >what are people % of ohp to bench?
      I bench 225lbs 5x5
      OHP I can only do 120lbs 5x5 and the last reps I start to arch. So that's like 54%?
      I feel like I should be able to at least do 1pl8 5x5... am I just moronic?

    • 2 weeks ago
      Anonymous

      I got to 1 plate 1rm OHP late last year and just got to 2 plate bench 1rm so I guess 0.6x or just a bit over

    • 2 weeks ago
      Anonymous

      I lift in the 6-10 rep range but these are my estimated 1RMs based off PBs

      >Bench: 280lb (225x8)
      >OHP: 167.5lb (135x8)
      >Push Press: 187.5lb (155x7)

      • 2 weeks ago
        Anonymous

        estimates are useless as if you don't regularly go for 1-3 rep tests then your body can't adapt to adding 30-80 lbs. to what you normally do.

        what are people % of ohp to bench?

        mines 72% i feel like i have a pretty good ohp and a bad bench

        The most I've done is 250 for 2 on bench, and 190 for 3 on OHP. So something like a 78%

    • 2 weeks ago
      Anonymous

      70% i also prioritize ohp slightly

    • 2 weeks ago
      Anonymous

      66.666%, repeating of course.

    • 2 weeks ago
      Anonymous

      rn? i can bench 275 for a single and ohp 205 for a single. so uh... %74.54545455 ohp/bench

    • 2 weeks ago
      Anonymous

      ~70% but I focus on ohp and hardly bench.

    • 2 weeks ago
      Anonymous

      62%
      85kg OHP
      135 BP
      93kg BW

    • 2 weeks ago
      Anonymous

      my best bench ever was 100kg for 1 rep, my best ohp 50kg x5

    • 2 weeks ago
      Anonymous

      62.5

    • 2 weeks ago
      Anonymous

      70% and I also feel like my bench is shit and ohp is great. I can ohp my bw btw.

    • 2 weeks ago
      Anonymous

      35kg ohp 55kg bench so 64%, I wanna make it bigger.

      • 2 weeks ago
        Anonymous

        Go to the gym again next week, you will lift more.

      • 2 weeks ago
        Anonymous

        Have you been lifting for two days?

      • 2 weeks ago
        Anonymous

        i do 35kg ohp at 40kg bench lol

        • 2 weeks ago
          Anonymous

          >40kg bench
          You shouldn't be 'lol'ing at anything you little b***h

          • 2 weeks ago
            Anonymous

            i would fricking kill you homosexual watch your mouth b***h

    • 2 weeks ago
      Anonymous

      I do single arm ohp but combined, with equal reps, ohp is about 2/3 bench.

    • 2 weeks ago
      Anonymous

      355 bench, 230 ohp. Biggest tip I got is that you unrack and press on the same breath. Always breathe at the top of the rep, not at the bottom, or you never keep tension

      • 2 weeks ago
        Anonymous

        >or you never keep tension
        so when u do keep tension on whetever it is that u're tensing it is only for the duration of rep right?
        what it is though, ur anus?

        All the world record holders arch their backs.

        otherwise shoulders will blow up pronto true

        >Thoughts on programming dumbbell shoulder press alongside OHP for strength gains?
        if ya sit and lean on free hand with one db u can press behind u in internal shoulder rotation - quarter reps of this will isolate side delt

        internal rotation alleviates impingement and switches off front delt, leaning on free arm frees up space in shoulder joint for overhead position
        >how much do ya OHP though?
        what for lol?
        [...]

        • 2 weeks ago
          Anonymous

          valsalva maneuver to brace your trunk and lower back, squeeze butt. When you breathe out, you're going to relax and then the weight of the bar is going to make it hard to get enough air/tension again, yes

          • 2 weeks ago
            Anonymous

            >Phase Two: Your heart pumps less blood with each beat while you’re straining. Your blood pressure steadily returns to normal.
            d.com/heart-disease/atrial-fibrillation/valsalva-maneuver

            that's why it's important to isolate muscle so that u can work with puny weights breathing normally and optimally, u don't want to train ur anus (idk maybe u do) u want to train ur muscles, one at a time, one head at a time, one side at a time if only feasible

            >Thoughts on programming dumbbell shoulder press alongside OHP for strength gains?
            if ya sit and lean on free hand with one db u can press behind u in internal shoulder rotation - quarter reps of this will isolate side delt

            internal rotation alleviates impingement and switches off front delt, leaning on free arm frees up space in shoulder joint for overhead position
            >how much do ya OHP though?
            what for lol?
            [...]

            > one side at a time if only feasible
            unless it's abs

            [...]

            or other postural work - often times it's bilateral only

    • 2 weeks ago
      Anonymous

      About 63%. I've benched longer than OHP.

    • 2 weeks ago
      Anonymous

      73% here.

    • 2 weeks ago
      Anonymous

      1 plate ohp x 1 vs 2 plates bench x 1 for me

    • 2 weeks ago
      Anonymous

      66%
      185 ohp 280 bench

    • 1 week ago
      Anonymous

      52.8%, I OHP 185 and bench 350

  6. 2 weeks ago
    Anonymous

    I used to love that shit,was repping out sets of 75kg for 15 reps. Im getting back into it and wanna hit higher numbers.

  7. 2 weeks ago
    Anonymous

    The lift keeps you humble. I do bar + 10 kg on each side ... ;____;

  8. 2 weeks ago
    Anonymous

    Hit a 70kg single today. Seems like the only way to progress it for me is a combo of max effort every week + heaps of additional shoulder volume on other days. I'd been stuck at 60-65kg for months, when everything else had seen good progression.

    • 2 weeks ago
      Anonymous

      Im no expert,since

      I used to love that shit,was repping out sets of 75kg for 15 reps. Im getting back into it and wanna hit higher numbers.

      Theres better numbers than this,but for me it worked the same in the past,i got up to 77/78 has my maximum and 75 for reps and i mostly split it in heavy days and volume days with much less weight and shoulder work,usually ohp variations like push presses and shit like that

      • 2 weeks ago
        Anonymous

        The guy I work out with is just naturally gifted at OHP, does 90x3 now. He gives the worst advice, "just unrack it, and then try raising your arms, it should just move". Good to know from mere mortals like yourselves that my approach might work. Thank you.

        • 2 weeks ago
          Anonymous

          what a meat head

        • 2 weeks ago
          Anonymous

          Yeah man,i wanna go to 80kg some day. I think volume is extremely underrated for the ohp because everyone always seem to stuck it out at always a few sets and little variations.

  9. 2 weeks ago
    Anonymous

    I had to stop doing sets of 10 on this to stop being demoralized. Last 2 reps of sets 2 & 3 just weren’t happening.

  10. 2 weeks ago
    Anonymous

    Learn to push press and program all sorts of shit. Giant sets, ladders, singles, doubles, triples. Learn when to rest

  11. 2 weeks ago
    Anonymous

    do it behind your neck if you want big shoulders

  12. 2 weeks ago
    Anonymous

    You have to program it like a strength movement, and also add variations. Same shit as bench, if you want to OHP more, you need to OHP more. Adding push press and split jerks to my routine when I started doing more oly stuff blew up my ohp. I split jerk 165. My strict press was like hard stuck at 105, now I'm pretty close to 135.

  13. 2 weeks ago
    Anonymous

    checked and for me this lift is always limited by my triceps, so maybe you should work on them

    • 2 weeks ago
      Anonymous

      I also use a lot of shoulders on bench and feel them the most on bench and my bench is a lot better than my ohp

      • 2 weeks ago
        Anonymous

        although I barely train ohp

  14. 2 weeks ago
    Anonymous

    is it the same to do them sitted?
    my basement ceiling is too low for me to do them standing up. i dont lean on the bench though.

    • 2 weeks ago
      Anonymous

      yup

    • 2 weeks ago
      Anonymous

      It's not the *same*, there's not a lot of carryover to your standing OHP, but it works the same muscles, in a general sense

      • 2 weeks ago
        Anonymous

        I dont get this, shouldnt it be easier to OHP more weight since you'd have a harder time pressing that same weight seated?

  15. 2 weeks ago
    Anonymous

    I started doing a wider stance with my legs and this helped me press much more. Also I get to a point where I start to cheat and use leg drive so I have to take the weights back down.forever stuck at 200 lbs.but with my wider leg stance I am hoping to make some better gains. I also ohp 2x a week. Once a week straight bar and once a week neutral grip bar. Hoping to break the 200 soon.

  16. 2 weeks ago
    Anonymous

    If I'm doing these with dumbbells what would be the difference between pointing my elbows to the side and pointing them a little further forward? I feel like I'm gonna injure my rotator cuff again if I point them to the side

    • 2 weeks ago
      Anonymous

      Different variations will target different heads of the shoulders, the closer your elbows are to your rib cage usually the more it will target front delts,and the more amplitude you have with the dumbells the more the lateral and posterior head

  17. 2 weeks ago
    Anonymous

    I fricking love doing strict standing OHP, makes me feel like a million bucks. I've only been going to the gym a few months but I always look forward to OHP and deadlifts.

  18. 2 weeks ago
    Anonymous

    OHP is moronic. I can almost guarantee I have bigger shoulders than you from doing db shoulder press + hammer strength shoulder press

    • 2 weeks ago
      Anonymous

      Post body then.

    • 2 weeks ago
      Anonymous

      OHP is about Man Strength. It's like Deadlift.
      THE POINT IS IT IS HARD AND HEAVY.

      I do love those machines and accessories. Sorry.

    • 2 weeks ago
      Anonymous

      I wouldnt say its moronic, just really, really difficult to progress on after a while, would those help you with having a higher OHP? I mainly do overhead pressing exercises for if I'll ever need to do that movement in a fight or something for whichever reason.

    • 2 weeks ago
      Anonymous

      You guarantee, no just post body

  19. 2 weeks ago
    Anonymous

    [...]

    fat bloatlord maximizing what a waste of space he can be

    • 2 weeks ago
      Anonymous

      A woman made this post. Only men can grasp what he did.

  20. 2 weeks ago
    Anonymous

    [...]

    Wish he would stop coping with elbow wraps, they're completely pointless except to jerk off over bigger numbers. Still crazy strong though.

  21. 2 weeks ago
    Anonymous

    It's hard because you're a malnourished Twink..post bussy

  22. 2 weeks ago
    Anonymous

    [...]

    A woman made this post. Only men can grasp what he did.

    I don't get why you'd do a bench standing so you can call it an ohp. just do the bench?

  23. 2 weeks ago
    Anonymous

    lifting should not be hard, if you feel you are straining your muscles during a workout you should stop immediately

  24. 2 weeks ago
    Anonymous

    Post yfw you finally hit 1pl8 OHP

    • 2 weeks ago
      Anonymous

      >finally

    • 2 weeks ago
      Anonymous

      I'm 30lbs away from my goal

      • 2 weeks ago
        Anonymous

        >basing your life goals around a fictional woman from a sitcom
        Why are gen-x boomers like this?

    • 2 weeks ago
      Anonymous
    • 2 weeks ago
      Anonymous

      I hit 1pl8 OHP at least 1 year before I hit 2pl8 bench

    • 2 weeks ago
      Anonymous

      Do you mean 20 kg plate on each side of the barbell? It's been a year since I bought my barbell but was able to do 40 kg ohp for 8 after a week after getting it.

  25. 2 weeks ago
    Anonymous

    bump

  26. 2 weeks ago
    Anonymous

    Thoughts on programming dumbbell shoulder press alongside OHP for strength gains? High stretch dumbbell bench helps break bench plateaus in my exp, would the same logic apply to shoulders?

    • 2 weeks ago
      Anonymous

      >Thoughts on programming dumbbell shoulder press alongside OHP for strength gains?
      if ya sit and lean on free hand with one db u can press behind u in internal shoulder rotation - quarter reps of this will isolate side delt

      internal rotation alleviates impingement and switches off front delt, leaning on free arm frees up space in shoulder joint for overhead position
      >how much do ya OHP though?
      what for lol?

      i don't do it - it's fricking stupid, i am certain i can go above my body weight in it but i will not do it on principle grounds - stupid fricking "lift"

      on the other hand everything with barbell is fricking stupid - yes bench squat deadlift row incline, there is no viable reason to do any of those

  27. 2 weeks ago
    Anonymous

    I gave up on this shit and now I do high rep benched dumbell OHP and low rep machine OHP. My shoulders exploded doing this instead

    • 2 weeks ago
      Anonymous

      What weight do you use for dbs

  28. 2 weeks ago
    Anonymous

    >doing it standing up
    lmao do it sitting on a flat bench without your cheater leg drive and come back

  29. 2 weeks ago
    Anonymous

    >haven't been lifting for long, couple months, still linear programming
    >ohp stuck for 5 sessions (only 35kg)
    >sixth day, it's suddenly easy, blast through it effortlessly
    what causes this phenomenon?

    • 2 weeks ago
      Anonymous

      you are still making gains, just probably neurological adaptations or improvements in technique instead of weight on the bar

  30. 2 weeks ago
    Anonymous

    i don't do it - it's fricking stupid, i am certain i can go above my body weight in it but i will not do it on principle grounds - stupid fricking "lift"

    on the other hand everything with barbell is fricking stupid - yes bench squat deadlift row incline, there is no viable reason to do any of those

  31. 2 weeks ago
    Anonymous

    > nondominant side goes up slower than dominant side
    Brah

  32. 2 weeks ago
    Anonymous

    Do you flare elbows with this lift or keep tucked like bench?

  33. 2 weeks ago
    Anonymous

    >WHY IS IT SO FRICKING HARD
    all the postural work
    it's basically cardio for me

  34. 2 weeks ago
    Anonymous

    I'm gonna say it: this lift is super overrated and my least favorite out of s/b/d but I do it anyways

    • 2 weeks ago
      Anonymous

      I'm gonna say it: you only say that because you're not very strong or good at it.

      • 2 weeks ago
        Anonymous

        its one of my better lifts actually but thank u

  35. 2 weeks ago
    Anonymous

    It's the most fun compound lift. My gym has microplates, being able to progress 1kg at a time really helped me.

  36. 2 weeks ago
    Anonymous

    >120 5x5 plus 135+ 1RM
    master race

  37. 2 weeks ago
    Anonymous

    Barbell OHP alone has made me have horrible stiff neck pain the day that follows, sometimes I feel it coming as soon as an hour after lifting. Anyone have any wisdom to share? my max is 135 lbs for 1 rep, and haven't bb ohp again.

    • 2 weeks ago
      Anonymous

      You're locking out your arms on heavier grindy reps. Don't lock your arms out, do sub max work. I've done the same shit.

      • 2 weeks ago
        Anonymous

        your reply has reminded me to be humble and patient. gravity takes its toll harder than I realized over my dome lol

        thanks for the input, fren.

  38. 2 weeks ago
    Anonymous

    What the frick, his form is horrible in those images. He should know better

  39. 2 weeks ago
    Anonymous

    Shit lift. Shit for strength (only uses tiny muscle groups), shit for hypertrophy (limited by tricep strength, stability, CNS-intensive).

    Incline works ant delt, tris, upper pec better.
    Behind the neck press works lat delts better.

    >but muh FUNCTIONAL STRENGTH
    There's no irl movement where you stand straight and push right above your head.
    >but muh STABILITY and STABILIZERS
    Heavy squats train torso stabilizers better. Heavy bench/incline/btn work shoulder stabilizers better. Not much stability required in pushing a bar up with two hands anyway, dbs work better.

    • 2 weeks ago
      Anonymous

      tbh incline trains mostly delts and mid chest (unless you bench with arnolds technique)
      any form of ohp for me is just a tricep exercise

  40. 2 weeks ago
    Anonymous

    Strict overheadpress is the most gigachad lift there is. Nothing comes even comes remotely close. Extra points for feet together.

  41. 2 weeks ago
    Anonymous

    It's easy but doesn't train anything.

    • 2 weeks ago
      Anonymous

      this. feels good to do 3x20 2pl8 with them but doesnt really do much, oh well

  42. 2 weeks ago
    Anonymous

    [...]

    You are a deeply sick individual and I will be glad when you remove yourself from this world

    • 2 weeks ago
      Anonymous

      >You are a deeply sick individual and I will be glad when you remove yourself from this world
      boto idioto, good morning, i told u i will be back, and u didn't listen, believe? idk

      why did u abandon this thread though?

      [...]

      seemed promising then i wrote few short sentences and u were gone 😀

  43. 2 weeks ago
    Anonymous

    i'm gonna be honest
    i fricking hate squatting

    • 2 weeks ago
      Anonymous

      why? I mean it's scary since you could die at any moment, but why do you hate them?

  44. 2 weeks ago
    Anonymous

    Woo hoo!

    -sent from my iPhone

  45. 2 weeks ago
    Anonymous

    How wide am I supposed to grip the bar? I'm roughly shoulder width at the moment which feels pretty good.

    • 2 weeks ago
      Anonymous

      where ever is comfortable, but wide grip for some people causes shoulder problems

  46. 2 weeks ago
    Anonymous

    It is the hardest lift, but I really love it for some reason. I still only press 40KG 90 lbs

  47. 1 week ago
    Anonymous

    Zoomers and cable boys hate OHP because everyone can see how little iron they are actually able to lift to the air.

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