Why the frick is it so hard to progress on this fricking exercice? I've been stuck at my current amount of weight and rep range for like 2 months, despite constantly pushing to failure and having my other lifts progress steadily. Have any of you managed to overcome this plateau on the overhead press?
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OHP is easy to improve. One day do 5x5 OHP and 5x5 incline with your choice of triceps and lat exercises. it you don't get all reps on OHP push press to make up the difference. Another day do bench press for 5x5 and dips for 5x10 with triceps and lat exercises. Do both of those while eating lots of healthy food and sleeping 8+ hours a week and your OHP will be big.
What are your numbers, this doesn't work as easily once you're doing 1/2/3/4/ for 10 reps a set
3/5/7/7
It works forever if you tailor your assistance work to your weaknesses and take rest weeks as needed.
Doing snatch press and push press helped to get it up a bit more.
Never really tried push press. Will try it out next time I OHP. Thanks fellas.
strict OHP makes my shoulders pop like crazy, but push press feels fine. Think it's just that part at the beginning of the movement where my shoulders will impinge
The muscles are small and don't store a lot of energy so from the moment you unrack it you're in a race against time to do the movement as efficiently as possible and any slight deviation in form, bar path, or not bracing your core/glutes enough will make you miss the lift.
Front and rear delts are a pretty decent muscle. Side delts not so much.
Because its a shit exercise for building muscle = shit exercise for getting stronger
People build their ohp by bench pressing, dumbbell pressing and triceps work
I have a 115kg ohp and i ohp like once a month
As soon as your cns is primed you wont progress if this is your only main push exercise
>I have a 115kg ohp
post it
>hardmode: it's actually you (timestamp) and not some random powerlifter you found on instagram
What this guy says, worked like this for me at much lower strength levels too.
Went from failing 55kg for a single, to doing 1pl8 x 3 in 3-4 months.
During that time I didn't overhead press a single time. Not even a dumbbell or machine variation.
>Went from failing 55kg for a single, to doing 1pl8 x 3 in 3-4 months.
I'm at 55kg and sure as shit hope it won't take me until february to hit lmao1pl8
>putting nearly 10kg on your OHP in 4 months is bad progress
You're going to get buck broken once you get past whatever easy noob gain point that exists for you if you keep that mentality. I got to a 2pl8 bench within 3 months of starting to do the lift, easy right? It then took me 10 months to get that to 115kg.
The problem with this post is that sub 1 pl8 OHP is where the noob gains are, dumbass. Taking that long on noob gains has dire implications of how fast you'll progress without them.
The noob gains are wherever the noob gains are for different people. I didn't even do the fricking lift so get off my ass with the "I binched 4pl8 in high school" LARP, body weight and form strictness are also very relevant factors in this lift. I made the point as the other guy said that unless a higher OHP is your 1# goal, you can neglect or even outright skip the lift and still make progress while just benching and doing normal arms/delts stuff.
5 isn't nearly 10, it's 5.
Not him. Failing 1x55kg to doing 3x60kg implies a growth of around 10kg.
>what are reps
Actually it's greater, because I didn't hit that single. The most I lifted before was 52.5kg. A 60kg triple implies a projected 65kg single, so it was 12kg :^)
>A 60kg triple implies a projected 65kg
this is such bullshit
It’s took 4 months for me to be able to get from a 95lb OHP for reps to a 135 OHP for reps.
STFU
>Went from failing 55kg for a single, to doing 1pl8 x 3 in 3-4 months.
That's not very good progress, anon.
True, it's fantastic progress
They need to get bigger first so do more lower weight high reps
I have learned the hard way you need to be in a caloric surplus to maintain any meaningful gains from OHP
Yeah, don't do OHP. Do lateral raises and tricep extensions.
Nah ohp is a great core workout. Squeeze your ass cheeks and tighten your abs. So good
Try finishing with push press negatives to failure
came here to post this
or just make that your entire working exercise and use a full, good form OHP as nothing but a test of strength
push press negatives will build more strength than perfect form ohp
I would finish with doing max reps with only the bar to just pump loads of blood
>I've been stuck at my current amount of weight and rep range
ant that would be...?
110lbs for 12-15 reps. I try to keep strict form and slow eccentrics.
step 1: add more weight
step 2: if your rep count suffers, work out at higher weight until you recover reps, cheat if necessary to finish reps
step 3: repeat
Cut the weight a bit and cut your rest periods. Aim for like 75-80% of 1RM in 5x5 < 5:00 then do with dumbbells at reduced weight for moderately high reps.
At least that worked for me to get to above BW.
anyone have a better routine for bodybuilding than 'the sticky'?
Question: I'm started doing a pretty slow negative on these, like 3 seconds, maybe even 4. Is it a good idea to build some strength and size or the eccentric shouldn't be this slow for compounds like ohp, bench, squat
high incline press in the smith machine
Weighted dips helped me. If you rush the eccentric, you will frick your shoulders, so you must move extremely slowly and controlled. This will improve shoulder stability, making it easier to focus on pushing the bar through the sticking point instead of wasting energy trying to stabilize the bar.
I started progressing again when I inverted sets and reps (doing 5 sets of 3 instead of 3 sets of 5) and microloading with the 1.25 lb plates instead of 2.5 lb. I figure when I run out of steam on 5x3 I'll get a bit more progress out of 3x3 then switch to 5x5 building up to one heavy set.