Correct OHP technique

[untranslatedZA]

Ok, so yeah started OHP for the first time today as an accessory for my Madcows 5x5, i know how to SQ BP and DL correctly ( note i said i know how, didnt say i do it perfectly ), and there are millions of threads about correct technique for the big3, but i cant seem to find much on OHP technique, with bench its arch+legdrive+shoulders back and tight+ elbows in+ dont flare to early ect ect, so what is the tips and sequence for OHP ( not push press ).

Any serious help is appreciated

btw raw bench = 120kg
and OHP = 70kg .... semi push press
So yeah gota a lot of work to do.

[xRequiem]

Mark Rippetoe covers it pretty well in the SS book.

I also remember reading a Bill Starr article about OHP technique... I have no idea where I found it though. Hopefully someone on here can link you. I just started OHP again too. For bar placement I grip with my index finger a little on the smooth. You want to rest the bar on your upper chest and explode upwards bringing the bar over you head. The bar should be over the center of your head.

[untranslatedZA]

Mark Rippetoe covers it pretty well in the SS book.

I also remember reading a Bill Starr article about OHP technique... I have no idea where I found it though. Hopefully someone on here can link you. I just started OHP again too. For bar placement I grip with my index finger a little on the smooth. You want to rest the bar on your upper chest and explode upwards bringing the bar over you head. The bar should be over the center of your head.

I cant rest the bar, it hurts to much cuz it would rest on my collar bone, any lower down and my elbows take a beating.

But interesting bout the grip. i cant grip that wide without massive discomfort, my bench is middle finger on the rings but with OHP i put my pinky on the inside of the rings. mmmm

[xRequiem]

I grip the bar very close, index finger on the middle smooth part lol I should probably widen it up, probably why my OHP hasn't went up since I started training for strength.

[thom2355]

Wendler's explanation in 5/3/1 is my favorite and has actually helped me a bit.

I don't rest the bar on my chest, rather brace my triceps against my lats. This is much more stable to me. The bar floats about 1-2" off my chest, yet under my chin.

I am not the best overhead presser, but your setup is pretty much key to a good press (not unlike any other main lift).

[Link815]

My technique's not particularly good, but when I do it I do it more like thom2355 said. I take a much narrower grip than my bench grip. Bench is index in the rings, max legal. OHP I grip hands halfway between the rings and smooth. I unrack it with the bar about an inch off my chest/collar bones with my arms tris braced against my body. I can only strict press around 225 though.

[muruku]

Have you seen these?

Here's the bill starr article:
http://startingstrength.com/articles...ress_starr.pdf

[shavethefuzz]

Have you seen these?

Here's the bill starr article:
http://startingstrength.com/articles...ress_starr.pdf

Read the "Olympic style press" one too, there is a link to it in this article. It helped me alot. Also a short period(6-8 weeks) of high frequency OHP helped me get much better at it. Went from 195x1-225x2 strict. plan was based on the HP Mass program.

[kjake55]

Video is very helpful. I love the dog walking around the gym in the background!

[Szarko]

Rest the bar on your traps or top of chest.

[Engineer_Guy]

I love the dog walking around the gym in the background!

Until someone backs up out of a squat rack with a loaded barbell on their back and trips over the dog. I've seen this same stupid sh*t in other Crossfit videos.

[InspecktaDeck]

I am not a superb ohp'er either. I took me 2 months to get to 140 haha. One thing I picked up, push hard & fast to get the bar moving off your chest. Once I have it above my head I can get it the rest of the way-every time Ive failed(which is often) was forehead level or lower.

[neilmorgan77]

Similar to the above posters, I grip the bar only slightly outside shoulder width. I try to stop my wrists bending back too much and keep my forearms/upper arms/lats as tight as possible with bar an inch or two off my chest. I normally do about 220 (100kg) strict for a few reps, then go heavier for some push presses.

[Smolovicus]

In general I grip the bar thumb's length from the smooth. Strong, upright chest, lats (subsequently) flared, triceps braced against my sides. I keep the bar directly in line with the base of my palm the entire way through. Depending on your flexibility, the "rack" position will be just atop the delts, or a couple inches above.

Just hit a 185 strict press last night with more to give, should be achieving a bodyweight press relatively soon.

[flatiron]

Until someone backs up out of a squat rack with a loaded barbell on their back and trips over the dog. I've seen this same stupid sh*t in other Crossfit videos.

I workout in my garage gym. We got a new puppy and all it took was one warmup set on squats to realize that dog could not be anywhere around during my workout. My 6 year old dog knows when to get out of the way and when to come over for a pet.

[ThrowLiftSleep]

If you can't rest the bar in a rack position you need to work on shoulder flexibility immediately before you attempt to do heavy shoulder press.

At 5'11, 275lbs I grip the bar about half an inch away from the knurls, with my elbows out in front of the bar slightly, letting the bar rest on my **shoulders** (not clavicle, lol. don't do that.) It's easier to press this way in a straight line, since your positions are already lined up to do so. Check out some Olympic lifters doing OHP. they have immaculate form.

[WHT_LIGHTNING]

I think push pressing would give you more bang for your buck, but I am biased, lol

[thom2355]

If you can't rest the bar in a rack position you need to work on shoulder flexibility immediately before you attempt to do heavy shoulder press.

I do not agree that a rack position is a sure indicator of shoulder flexibility. I can press with the barbell resting on my delts, but prefer to have it float above them as it translates more into my push press movement.

A lack of shoulder flexibility can lead to not being able to rack the bar on the delts, but not doing so can also be a preference call.

[tzanghi]

For the record, Rippetoe has modified the form for the press since that video. Now precisely before the press you shove your hips forward and then shove the bar up. Once the bar has cleared your head, you then shove your hips back under the bar as you proceed to lockout. He covers the latter hip action slightly in the end.

Also, I can't get the bar to rest on my shoulders without bending my wrists, which is bad for ligaments in the wrist when you press heavy. I just keep my elbows in front of the bar and lats tight.

Also, make sure you shrug at lockout.

[untranslatedZA]

Ok, wqell i cant rest the bar on my delts cuz they not big enough or i have bad flexibility or something. Thanks for the replies

As for push press > Strict OHP

Anyone else care to comment why ?

[Lopez27]

Ok, wqell i cant rest the bar on my delts cuz they not big enough or i have bad flexibility or something. Thanks for the replies

As for push press > Strict OHP

Anyone else care to comment why ?

I think unless you're a strongman, strict OHP is better. Should have more carry over to bench press.

[neilmorgan77]

Strict OHP is good because you put in more work getting the bar to head height. Push press I like for moving heavier weights and putting in the effort at lockout.

Another option is pressing against minibands (I use a single loop each side attached at floor level). That allows to use a weight which can be strict pressed at the bottom, but gets heavier for the lockout to work that too.

As for the comments about resting the bar on the chest. For me, that is physically impossible without pushing my elbows too far forward, my grip too far out, or bending my wrists back excessively. It is also, because of those factors, going to put me in a weaker position to start a strict press.

[Xuaxace]

I do the olympic press variation, where the hips drive forward, helps to get the bar off.




Always do strict pressing and then finish off with push presses.

[WHT_LIGHTNING]

Ok, wqell i cant rest the bar on my delts cuz they not big enough or i have bad flexibility or something. Thanks for the replies

As for push press > Strict OHP

Anyone else care to comment why ?

less taxing on the shoulders(since I am sure you are benching at least one a week), more weight can be used, etc

A big strict press looks cool though

[untranslatedZA]

less taxing on the shoulders(since I am sure you are benching at least one a week), more weight can be used, etc

A big strict press looks cool though

Yeah well ive got my own Madcows 5x5 where i
Day 01: Flat Pause Bench
Day 02: Incline Bench
Day 03: CloseGrip Bench

[GinjaNinja85]

This is a good read and definitely helped my technique, specifically the advice to go thumbless and use the biceps to lower the weight and create a stretch reflex.

http://www.lift-run-bang.com/2012/06...press.html?m=1

[InspecktaDeck]

So I just experienced the overhead press blackout for the first time on monday, and ****ed up my wrist a little. I was pressing 145, took my breath, walked out and got it up and locked it out. Next thing I know its going from my hands to the floor. I did a bunch of research and I think the remedy is to let my breath go after getting above forehead level, start inhaling around lockout. Never had problems with the valsalva during squat/bench/deads, was fine OHP'ing 140 last week.

Has anyone had this happen, found a way around this?

[untranslatedZA]

My vision ****s out alot during OHP and yeah also had issues with starting to black out and feeling faint. But my head shakes so much anyway during everything is allready blurry

[thom2355]

So I just experienced the overhead press blackout for the first time on monday, and ****ed up my wrist a little. I was pressing 145, took my breath, walked out and got it up and locked it out. Next thing I know its going from my hands to the floor. I did a bunch of research and I think the remedy is to let my breath go after getting above forehead level, start inhaling around lockout. Never had problems with the valsalva during squat/bench/deads, was fine OHP'ing 140 last week.

Has anyone had this happen, found a way around this?

Actually, yes. Treat it as you would a squat. Hold your air as you unrack and walk out. Release some air. Regain air and press.

[InspecktaDeck]

Actually, yes. Treat it as you would a squat. Hold your air as you unrack and walk out. Release some air. Regain air and press.

I havnt even done this with squat, I just take my breath-unrack-walk out-squat. Thinking about it it would be easier on the body to take a bit of new air before desending into the squat, will try.
So you let out/take in some fresh air for the press, are you holding untill lock out or letting some hiss out before?