im going to start 5/3/1 here pretty soon and was wondering if anyone does push press instead of OHP. i know it wouldnt have as much carryover to my bench but im interested in maybe trying strongman eventually and figured it would be more beneficial
also with push presses, how do i know how much push from my legs to use. hypothetically could i do a full squat and press or is there a certain depth to go by?
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Thread: OHP or push press
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05-16-2011, 01:46 PM #1
OHP or push press
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05-16-2011, 02:45 PM #2
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05-16-2011, 02:47 PM #3
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05-16-2011, 02:47 PM #4
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05-16-2011, 02:53 PM #5
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05-16-2011, 02:57 PM #6
I haven't done 5/3/1, but I do know that push-presses have contributed to my shoulder strength a lot. When I was stalling on OHP I started push-presses and my strict press went up.
Hypothetically, you can use as much leg drive as you like. At a certain point though, you can't go down much lower without sacrificing speed. The idea is a quick drop and push upwards; if you drop down far it will take longer to push upwards, resulting in a slower drive and weaker press.
I normally dip down only a few inches. I feel like it gives me more of a snap at the beginning of the lift. Kind of like the beginning of a c+j.
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05-16-2011, 03:00 PM #7
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05-16-2011, 03:05 PM #8
I'm sure you'll be fine doing either but theres no 'rules' regarding a push press but the leg drive needs to be quick. If you are magically faster out of a full front squat than a quarter front squat then you could do that do that but you only go as far as needed for you to get the most pop to get the bar moving.
You'll need to play about with it to find the sweet spot. Too low and the leg drive will be slow, too high and you wont have enough time to get speed on the bar.
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05-16-2011, 03:39 PM #9
- Join Date: Mar 2009
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I set it up like this:
Main Work set is strict
I do higher rep push presses as accessories
Every month i switch out main lifts and rotate between BB, log, 1 arm db, and axle.
I like to keep pushes as an accessories and occassionally switch out seated DB or arnold presses instead.
The best part of 5/3/1 is that you can mess around with it and make it what you want it as long as you follow the basic rules set by the book.β cVcβ
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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05-16-2011, 03:48 PM #10
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05-16-2011, 03:50 PM #11
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05-16-2011, 04:15 PM #12
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05-17-2011, 03:15 AM #13
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
What is your overall goal? Are you looking to compete in powerlifting/strongman? Just looking to get bigger/stronger?
I prefer to do military press seated if hypertrophy is the main goal. If you are preparing for a sport or just looking for overall size/strength then standing push press or strict press are both good options.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
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05-17-2011, 03:48 AM #14
- Join Date: Apr 2006
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It's interesting when people refer to breaking rules of just some exercise in the gym. Or on youtube videos people try to call out others for cheating the form of a lift, or using elbow sleeves saying it's cheating, etc. The only 'rules' you can break are the ones set by a federation in a competition. Besides that, if the exercise has a reason for doing it, there are no 'rules' that you should abide by when performing it.
Excellence is the result of Caring more than others think is Wise; Risking more than others think is Safe. Dreaming more than others think is Practical and Expecting more than others think is Possible.
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05-17-2011, 04:02 AM #15
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05-17-2011, 04:10 AM #16
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05-17-2011, 04:57 AM #17
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05-17-2011, 07:49 AM #18
A big strong dude told me to do my Push Presses first to work with the heavier weight, then do my Strict Presses after.
Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 585/390/675 440 FS 265 OHP @203 No longer competing
I lift weights for fun
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07-15-2014, 07:25 AM #19
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07-15-2014, 07:34 AM #20
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07-15-2014, 12:01 PM #21
The exact amount of leg drive is difficult to account for from workout to workout and set to set; I'd go for consistency and keep it strict. Give the strict OHP a genuine shot at happiness and if it doesn't work out and you don't feel spiritually fulfilled, you can always switch to Push Press later.
"I was laying in bed one night and I thought Ill just quit to hell with it. And another little voice inside me said Dont quit save that tiny little ember of spark. And never give them that spark because as long as you have that spark, you can start the greatest fire again.
- Charles Bukowski (1920-1994)
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