Why is this bitch so hard?

Why is this b***h so hard? I've been working out for only a month now, so I'm still kinda weak (65kg, kinda skinny fat), but I really struggle to finish 3x5 with even just 5kg on the barbell (using the big one that's also used for squats, not sure how much it weighs). At the end I'm barely lifting the whole thing, it's kinda depressing bros, especially if a qt 3.14 walks by as I struggle to lift my baby weight ;_;

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  1. 12 months ago
    Anonymous

    >Why is this b***h so hard?
    >I'm still kinda weak

    • 12 months ago
      Anonymous

      It just feels like an extremely hard exercise overall, I'm increasing weight for squats, bench, assisted dips/chinups, but OHP I go until failure pretty much every time, with just 5kg.

      • 12 months ago
        Anonymous

        It isn't a hard lift in itself, as in it isn't extremely technical. It's just that your front delts are not really weight moving muscles. They are mainly slow twitch muscles meaning they're more suited to endurance (many reps, low weight). This is why people spam out lat raises at low reps to grow them. You'll go up in weight but a 1pl8 OHP is where it starts to get respectable, think about it like you're already at 25kg out of 60kg which is basically half way to respectable.

        • 12 months ago
          Anonymous

          >This is why people spam out lat raises at low reps to grow them
          I've been doing 3x12 side lateral raises twice a week hoping it would help me increase my 3x5 OHP. Am I moronic?

          • 12 months ago
            Anonymous

            >Am I moronic?
            a little bit. OHP does not involve lat delt at all. Ignore what morons like

            First 40% of motion uses mid to rear delts. People lean back because they need to use the front of their shoulders and their upper rhomboids suck, can't stabilize.
            This is why the old school guys used behind the neck press. We have shoulder press machines for that mow though, do that to failure as an accessory.

            say it is almost exclusively a front delt exercise. If you want to increase your OHP do more OHP. 3x5 is not enough. Do 5x5 or 3x8. Also other lifts like machine shoulder presses, DB shoulder press etc will help. Keep doing your lat raises though. If you're bodybuilding 3x12 twice a week is not enough to grow

            • 12 months ago
              Icelad

              Tricep work is more important than any delt isolations, although they are also important

              • 12 months ago
                Anonymous

                the overhead press requires less tricep strength than a barbell bench press it's mostly an anterior deltoid exercise and no matter how strong your triceps are it's the shoulders that are the limiting factor on how much you can overhead press

              • 12 months ago
                Anonymous

                https://i.imgur.com/fZ6XLuf.jpg

                the overhead press requires less tricep strength than a barbell bench press it's mostly an anterior deltoid exercise and no matter how strong your triceps are it's the shoulders that are the limiting factor on how much you can overhead press

                last time i failed my ohp single i couldn't clear it past my nose
                was my delt or tricep strength the sticking point? i

              • 12 months ago
                Icelad

                You should be trying to get your delts and triceps as strong as possible either way, although you might just have lacked explosiveness at the bottom and delts are more likely to be your weakness

            • 12 months ago
              Anonymous

              False.

              • 12 months ago
                Anonymous

                now look at the study and how they performed the exercise
                they didn't use a ripplebreasts standing overhead press with the torso or upper torso leaning and curving back, they used a strict 90 degrees bench seated shoulder press with arms completely to the sides on the frontal plane and the back completely in contact with the vertical bench which obviously uses more lateral deltoids than how almost every single person does shoulder presses
                but no one's gonna be overhead pressing with that technique specially not standing
                not to mention that a measly ~30% MVIC EMG mean reading on the lateral deltoid that is supposedly a prime/target muscle on the lateral raise is horrible, just for that reason that shit paper should be put in the trash because there is obviously something wrong with the methodology in the assessment of MVIC or the EMG electrodes themselves. Also they don't even show peak activity or concentric vs eccentric EMG readings for some reason.
                when looking at any other emg study or experiment both mean and peak emg readings from lateral raises blow any kind of overhead pressing out of the fricking water

                https://www.t-nation.com/training/inside-the-muscles-best-shoulders-and-trap-exercises/

              • 12 months ago
                Anonymous

                Honestly high pulls are a better, more complete shoulder complex exercise.
                I work up ohp because the motion is so basic I'd rather be able to do it if I needed to.

          • 12 months ago
            Anonymous

            Lateral raises are for your side delts, it would be moronic to not do them, but they wont help that much for OHP, but why would that matter.

        • 12 months ago
          Anonymous

          >it isn't extremely technical
          not true at all, it's extremely form-dependent

          • 12 months ago
            Anonymous

            Bro you just push the bar above your head it is nowhere near as technical as a squat or a deadlift

            • 12 months ago
              Anonymous

              kek, deadlift is by far the easiest of the four. the bar is blocked by your legs, so you can't frick the movement up very much

            • 12 months ago
              Anonymous

              >Why is this b***h so hard?
              requires actual muscle mass gain to get better at
              no pot belly or fat breasts to help with
              it's a very hard lift if you're tall skinny and lanky but it's a great exercise regardless, good carryover to most presses except for flat and decline obviously

              if the bar goes even an inch forward from the normal line of pressing it makes the exercise incredibly difficult, for that reason it is technical
              you don't have the same thing on a squat or a deadlift or a bench press where you can just brute force and call upon other muscles to correct the movement trajectory

      • 12 months ago
        Anonymous

        One of the smallest muscles and one that doesnt get weight put on it normally

      • 12 months ago
        Anonymous

        Your legs, chest, and back are all gigantic relative to PART of your shoulder.
        What I found helped me with OHP is increasing reps before weight, i.e do 3x3, gradually adding reps till I manage 3x5 then adding weight and going back to 3x3.

        Also make sure to perfect your form and optimise for weight.

  2. 12 months ago
    Anonymous

    >I've been working out for only a month
    >65kg, skinnyfat
    >OHP 25kg
    I wonder why. Might want to just do the barbell to begin with.

  3. 12 months ago
    Anonymous

    It never gets easier. Never stop OHPing. Godspeed.

    • 12 months ago
      Anonymous

      after this episode came out I started doing this for like two weeks in the yard

  4. 12 months ago
    Anonymous

    25 isn't bad for your first month at 65 kg. When I started as a turboweak skinnygay, I could barely do it with 10kg but my shoulders quickly grew. It's a tough and ungrateful lift, especially at first, but you'll learn to appreciate it.

  5. 12 months ago
    Anonymous

    i prefer standing dumbbells shoulder press

  6. 12 months ago
    Anonymous

    I had the same stats as you when i started. You get stronger. Nobody really cares you are weak in the start

  7. 12 months ago
    Icelad

    It's not that hard. Observe

    • 12 months ago
      Anonymous

      let me guess, he needs to ohp at least 1.3 x his bodyweight to leave dyel mode...

      • 12 months ago
        Icelad

        It's a good start, but that's easily achievable with 6 months of SS + GOMAD

    • 12 months ago
      Anonymous

      how tall are you?
      you look like you're 5'2"

      • 12 months ago
        Icelad

        5'5" and 88kg in the video

        • 12 months ago
          Anonymous

          Jesus christ lose some weight pls

        • 12 months ago
          Anonymous

          I'm rooting for you, fellow dwarf.

          • 12 months ago
            Icelad

            Thanks, man. WAGMI

    • 12 months ago
      Anonymous

      >tripgay
      >wienery despite shit form
      >midget
      lmao

      • 12 months ago
        Icelad

        >no lift
        >thinks his super strict 1pl8 press is impressive
        >coping
        Dyel?

        Stop wobbling or I'll use this permanently as a display of poor form instead of Rinnegan's shitlifts.

        I was injured. Remember?

        • 12 months ago
          Anonymous

          >deflection
          >projection
          >desperate justification
          lol
          lmao

          • 12 months ago
            Icelad

            I see you are pretty desperate to avoid having to post your own press. No press no post. Dyels don't get go have opinions on the lifts of people who are stronger than them

            • 12 months ago
              Anonymous

              didnt read
              stay slanty, dumb tripgay

              • 12 months ago
                Icelad

                >didnt read
                Good idea. I doubt your ego could survive it

            • 12 months ago
              Anonymous

              I already invited him too. He declined lol.
              I can only do 265-275 right now but was looking forward to crushing whatever he put up.

              • 12 months ago
                Icelad

                >265-275
                Nice. Got a vid?

                Jesus christ lose some weight pls

                Gain some muscle, twink

              • 12 months ago
                Anonymous

                I'll go get one tonight, I'm at work.

        • 12 months ago
          Anonymous

          Looks like you're trying to re-injure yourself if you ask me.

          • 12 months ago
            Icelad

            That press was great despite the lagging left arm. I've done much lighter presses that left me with a stiff or sore back

      • 12 months ago
        Anonymous

        Some fair criticism of his attitude, but pointing out that it's a bad lift without outdoing him and proving so only makes you seem like a DYEL nerd whos bitter and moronic. his lift is good, something you'd know if you pressed more than 65kg for 2 reps.

    • 12 months ago
      Anonymous

      Stop wobbling or I'll use this permanently as a display of poor form instead of Rinnegan's shitlifts.

    • 12 months ago
      Mihai

      based dwarf

      • 12 months ago
        Icelad
    • 12 months ago
      Anonymous

      So you lifted it once with terrible form - the fact that you think this is worthy of posting is embarrassing. Powershitters, man... I would rather bust out 8-10 reps of lighter weight with good form and build some size and definition than struggle to awkwardly do a single OHP and post it on fricking IST of all places. Seriously, it looks like an injury waiting to happen.

      • 12 months ago
        Icelad

        >of lighter weight
        So like when I do 80kg for 12 reps?

  8. 12 months ago
    Anonymous

    It's the most fickle lift in the fricking world I swear to God. I've been going back to the gym for 5 months now and I've been stuck at 52.5kg (and even then some days I'll have to push press the last rep out) probably over half of that. Meanwhile I've reached 2pl8 on bench press and 3pl8 deadlift for five reps (injured my knee so can't do squats but I was making good progress on that before I had to stop, will probably try them again tonight).

  9. 12 months ago
    Anonymous

    everybody starts somewhere. do you think mr. olympia was born this way?
    starting weak is ok. staying weak is not ok.

  10. 12 months ago
    Anonymous

    Don't sweat it. It's a difficult lift and takes time to progress on. Eat well, sleep properly and keep training and you'll get better

  11. 12 months ago
    Anonymous

    I stalled on 40kg for some time, madcow made things easier for me. I'm doing 50kg for reps now.

  12. 12 months ago
    Anonymous

    We chose to OHP, and do the other things, not because they are easy, but because they are hard.

  13. 12 months ago
    Anonymous

    First 40% of motion uses mid to rear delts. People lean back because they need to use the front of their shoulders and their upper rhomboids suck, can't stabilize.
    This is why the old school guys used behind the neck press. We have shoulder press machines for that mow though, do that to failure as an accessory.

    • 12 months ago
      Anonymous

      >First 40% of motion uses mid to rear delts
      moron alert

      • 12 months ago
        Anonymous

        >Am I moronic?
        a little bit. OHP does not involve lat delt at all. Ignore what morons like [...] say it is almost exclusively a front delt exercise. If you want to increase your OHP do more OHP. 3x5 is not enough. Do 5x5 or 3x8. Also other lifts like machine shoulder presses, DB shoulder press etc will help. Keep doing your lat raises though. If you're bodybuilding 3x12 twice a week is not enough to grow

        Wrong.
        Come back when you hit 3 plates newbies.

        • 12 months ago
          Anonymous

          sure thing buddy. moron.

          • 12 months ago
            Anonymous

            Post vid of you pressing and then I will when I get home.
            Use timestamps.

            • 12 months ago
              Anonymous

              im at work you spastic

              • 12 months ago
                Anonymous

                Then when you get home.
                If I am a liar and wrong you shouldn't be afraid of doing this.
                It's almost like you give bad advice and talk about lifting on the internet to feel better after plateauing at intermediate level.
                I bet you can't even squat or dead 500+

              • 12 months ago
                Anonymous

                larp

              • 12 months ago
                Anonymous

                Knew it. Scared of being exposed.
                Post deltoid and upper traps are the only muscles activated at or below around 125 lbs.
                At 175 the rear and lateral delts along with scapular muscles become limiting factors, their recruitment increases at a greater than linear rate.
                I know because I struggled through the 2 plate plateau. Then I started trying new shit. Also I actually read research instead of just cherry picking it.
                Emg activation is different for later sets and different weights.

              • 12 months ago
                Anonymous

                There is no way the trapezius is going to gas out and be superseded by posterior delt activity. Traps cover your entire upper back and rear delts are only a small band maybe two inches wide. The same way when you do rear delt isolation on the pec dec and can put on 150 lbs for reps. You make it an upper back exercise. The rear delt gets taken over by the traps with anything much heavier than 20lbs max. After that it’s all traps. It’s just too small of a muscle. You’re wrong. And you can be as autistic and stubborn as you want and deny it and insult me, but you’re just incorrect about the rear delt

              • 12 months ago
                Anonymous

                rear delts are a pulling muscle how the frick are you using your rear delts pushing in an OHP you mongrel

              • 12 months ago
                Anonymous

                Several muscles are pushing and pulling muscles.
                Go through the motion of ohp. Keep one of your hands on your rear delt. You will feel it transition from pushing to pulling, about the time your traps activate in the motion.

              • 12 months ago
                Anonymous

                rear delts don't do shit on overhead pressing Black person not even if you're pressing behind the neck they are active in vertical pulling not vertical pushing

              • 12 months ago
                Anonymous

                And this is how I know you only lift 135-155. Because shoulder stability and other delt activation increases greatly at 175-200.
                I got my knowledge the hard way, throwing volume at lifts doesn't work when you start approaching advanced level. You have to start thinking about shit beyong a 12 year old level.

                There is no way the trapezius is going to gas out and be superseded by posterior delt activity. Traps cover your entire upper back and rear delts are only a small band maybe two inches wide. The same way when you do rear delt isolation on the pec dec and can put on 150 lbs for reps. You make it an upper back exercise. The rear delt gets taken over by the traps with anything much heavier than 20lbs max. After that it’s all traps. It’s just too small of a muscle. You’re wrong. And you can be as autistic and stubborn as you want and deny it and insult me, but you’re just incorrect about the rear delt

                Your trap is not the only scapular muscle dipshit. I hope you don't listen to me, so you can wonder why you tore your rotator cuff later.

                >no lift
                >thinks his super strict 1pl8 press is impressive
                >coping
                Dyel?
                [...]
                I was injured. Remember?

                These people are novice to intermediate lifters. I bet they try to tell other people they count to five slowly while squatting 600.

              • 12 months ago
                Anonymous

                >And this is how I know you only lift 135-155
                here's me overhead pressing 220lbs at 180-185lbs bodyweight
                the rear delts aren't doing anything meaningful on an overhead press, not even on a behind the neck press I don't care how much they are "activating" for stability purposes that ain't gonna build any muscle unless you're a bedridden sarcopenic paraplegic, your rear delts are 10x more active during upper body pulling than they are in any form of pressing bro

                Honestly high pulls are a better, more complete shoulder complex exercise.
                I work up ohp because the motion is so basic I'd rather be able to do it if I needed to.

                you mean upright rows?
                yeah they mog, I hate lateral raises

              • 12 months ago
                Anonymous

                nice an actually strick OHP and not the leg push shit you see everywhere.

              • 12 months ago
                Anonymous

                lmao sit rat

                >And this is how I know you only lift 135-155
                here's me overhead pressing 220lbs at 180-185lbs bodyweight
                the rear delts aren't doing anything meaningful on an overhead press, not even on a behind the neck press I don't care how much they are "activating" for stability purposes that ain't gonna build any muscle unless you're a bedridden sarcopenic paraplegic, your rear delts are 10x more active during upper body pulling than they are in any form of pressing bro
                [...]
                you mean upright rows?
                yeah they mog, I hate lateral raises

                has done you

              • 12 months ago
                Anonymous

                Encouraging people to neglect secondary muscles is how injuries happen.
                Now I have to go home and ohp lol.
                Unless you'd rather see my high pull, I can do 355 on that.

              • 12 months ago
                Anonymous

                who's neglecting anything? What has rear delts not being involved in OHP got to do with neglecting anything?

              • 12 months ago
                Anonymous

                It is involved at higher weights.
                So is lat delts.
                They are completely uninvolved at lower weights.
                Check the research.

              • 12 months ago
                Anonymous

                >Check the research.

              • 12 months ago
                Anonymous

                how? serious question. the movement is the same so should be the muscles needed.

              • 12 months ago
                Anonymous

                you're not neglecting any muscle if you actually train it with proper exercises

                It is involved at higher weights.
                So is lat delts.
                They are completely uninvolved at lower weights.
                Check the research.

                but you get way more activation with better exercises
                if you are doing any sort of row you're already training your rear delts far more than you do with any kind of press

                [...]
                last time i failed my ohp single i couldn't clear it past my nose
                was my delt or tricep strength the sticking point? i

                it's always the anterior deltoid that fails during an overhead press
                if you bench more than you overhead press(which you obviously should) your triceps are never going to be what limit you in an overhead press

              • 12 months ago
                Anonymous

                Maybe he’s confusing them with his traps? Those might activate to shrug the shoulders up a little in the vertical plane like a mini push press.

              • 12 months ago
                Anonymous

                No I am not.
                Several muscles other than the delts attach to the shoulder, and the jobs they all perform are counterintuitive, because they were designed by evolution, not an engineer.
                But I am done trying to help, stay stupid IST, have fun never pushing more than 2 plates.

              • 12 months ago
                Anonymous

                Yes you are wrong. Rear delts provide some stability but they stop contributing to the lift way, way before you even hit 135. You are wrong in every way a person can be wrong. You’re promoting the opposite of fact. Go google “posterior deltoid” then google “trapezius”. You’ll notice one is about 20x larger than the other. Why don’t you explain how the muscle that is 1/20th the size is contributing more than the other. Is your explanation “it just does”? Your anecdotal evidence from your sample size of 1 isn’t conclusive, Amigo. You are confusing your trap activity with rear delt activation. What other things confuse you? Do you get Memorial Day and Labor Day mixed up as well? That’s pretty common. Just admit, you are ignorant. Admit you’re a prideful and ignorant piece of shit

              • 12 months ago
                Anonymous

                Then why don't your results in the gym reflect your vast knowledge lol?
                Lat delt activation jumps to 80% at 175 and rear delt jumps to 30% at the same weight. Just because traps and post delts are the main movers does not change this, and anyone who thinks they can ignore that and treat movements like they are isolation is not making it past intermediate level.
                You will continue to run entire cycles fighting for 5 more pounds and I will continue to be stronger than you.
                Because when I plateau I throw aside my pride and try new shit. You just keep doing the same thing and blame your genetics or my personal favorite, accuse everyone of roiding.
                Remember I gave you the opportunity to show everyone your lift. You chickened out because you are fake.

            • 12 months ago
              Anonymous

              >and then i will when I get home.
              you are already sitting in your bedroom typing this, you won't do shit

  14. 12 months ago
    Anonymous

    Because you're 65kg you idiot, eat food lol.

  15. 12 months ago
    Anonymous

    Force yourself to get better homie. I started OHP with empty barbell. Now I'm closer to 1pl8, which isn't much either, but you will get there.

  16. 12 months ago
    Anonymous

    Just pushed two plate OHP
    It takes time to grow because your shoulder are small muscles and you can’t cheat, you either lift it or can’t.

    Do OHP but work on other muscles in the meantime and over time you will get stronger

    • 12 months ago
      Anonymous

      I swear to god you people are redditors who moved here a few years ago.
      You need total development around your rotator cuff or you will stall halfway through the lift.
      All of you have terrible scapular mobility and strength, I guarantee it.
      Get a bench, put it in front of the functional trainer, start seated away from the weight stacks with your arms upright with elbows on your quads.
      Push the cables above your head from that position.
      Have fun being sore.

      • 12 months ago
        Anonymous

        >Get a bench, put it in front of the functional trainer, start seated away from the weight stacks with your arms upright with elbows on your quads.
        >Push the cables above your head from that position.
        I'm ESL and didn't understand what you meant, could you post an image or video of it?

        • 12 months ago
          Anonymous

          This will hit your traps, super and infraspinatus and improve scapular mobility and stability.

          • 12 months ago
            Anonymous

            Thanks man.

            • 12 months ago
              Anonymous

              Make sure to lean forward a bit to maintain tension.

          • 12 months ago
            Anonymous

            climbers do this, it's basically a reverse face pull into overhead extension
            honestly doing weird little rehab exercises like this is absolutely great for all shoulder movements

    • 12 months ago
      Anonymous

      You CAN cheat. That’s why it’s not an olympic lift. So easy to jump or something.

      • 12 months ago
        Icelad

        And the Soviets and American judges would always be stricter when judging their competition's presses

        This double layback press should be judged to be invalid. Can you spot the reasons?

        • 12 months ago
          Anonymous

          >standing bench press

        • 12 months ago
          Anonymous

          lmao this takes me back to when I learned form from rippetoe, what a fricking menace

        • 12 months ago
          Anonymous

          rip gave it a red light btw

      • 12 months ago
        Anonymous

        Wouldn’t any way that could be cheated on OHP also be cheated on Clean and Jerk? Clean and Jerk is an oly lift right?

  17. 12 months ago
    Anonymous

    It is hard but I won't give up. My shoulder now hurts a little so going to take a week off it. I'll focus on rear and side delt this week

  18. 12 months ago
    Anonymous

    I'm starting to get the right feel for it. I believe most people place the bar too low and forward on their pecs in the starting position

  19. 12 months ago
    Anonymous

    My strict OHP 1rm is 200 lbs at 195lbs.
    You homosexuals are just literal weaklings

  20. 12 months ago
    Anonymous

    Do these for volume after a proper set of OHPs to build up your strength level properly, your arms are just weak m8.

  21. 12 months ago
    Anonymous

    Do I need to bulk yet again to go from 200lbs OHP to 225lbs OHP (a dream goal of mine). I’m currently liking my body as is tbh

  22. 12 months ago
    Anonymous

    I hate this fricking exercise. It's the only one where I continually backtrack. I finally hit 60kg for 3x6 after 6 months of grinding, then the following week I totally failed on 60kg and barely managed to scrape out 55kg.

    • 12 months ago
      Icelad

      Don't worry, that stops happening and your strength becomes more consistent, at least that's my experience

      • 12 months ago
        Anonymous

        I hope so. At the moment, I can only progress if I have at least two full days of rest for upper body before shoulder day.

        • 12 months ago
          Icelad

          That's not much of an issue. I hit 115kg while only ever OHPing twice per week on Mondays and Thursdays or Fridays

        • 12 months ago
          Anonymous

          That's not much of an issue. I hit 115kg while only ever OHPing twice per week on Mondays and Thursdays or Fridays

          I've been doing OHP three times a week and haven't really been getting anywhere; I suppose I should probably dial it back.

  23. 12 months ago
    Anonymous

    try high reps 8-12

  24. 12 months ago
    Anonymous

    Start with doing them seated. You are also supposed to be struggling, that’s the point

  25. 12 months ago
    Anonymous

    idk what kg is use american measurements please

  26. 12 months ago
    Anonymous

    idk, i can easily do seated db shoulder press 80 lbs dumbbells for 8-10 reps going all the way down (db touching shoulders) but i struggle with 110 lbs strict standing bb ohp, i guess it has to do with all the extra stabilizing work your body has to do to keep the balance under that load

    • 12 months ago
      Anonymous

      standing or sitting

  27. 12 months ago
    Anonymous

    After my next powerlifting meet I'm planning on just focusing on strict OHP until I hit 2pl8 for a 1rm (my best ever is 205 strict, 225 push press). I was thinking 3x3, 3 times a week plus accessories. Thoughts? Was thinking maybe 5x3 but that might be a bit much 3 times a week since I hurt my right shoulder not too long ago.

  28. 12 months ago
    Anonymous

    >do 9 sets over a two week period
    >wtf why don't I grow

  29. 12 months ago
    Anonymous

    Has anyone dealt with serious neck pain doing overhead press? 2 of the past 3 times I’ve done it, I’ve gotten horrible neck pain lasting multiple days down where my lower neck meets my back. Seems to happen when I go a bit heavier on the lift, around my max 3 rep range.

    Any ideas how to prevent this? I have been chasing 2pl8 OHP but the pain is rather bad today (did them last night) and I am wondering whether I should stop doing them altogether.

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