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Thread: OHP form check

  1. #1
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    OHP form check



    Please be harsh. Thanks!
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    Originally Posted by PinkNgreen View Post


    Please be harsh. Thanks!

    Overall form looks pretty good. If i could say anything id say dont exaggerate the lockout so much. Its not good for your elbows and its taking the tension off the shoulder muscle. Your lockout is so exgerated it made my elbows cringe a little lol....other than that, good job
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    Thanks man, I always thought you were supposed to exaggerate it though and flex/squeeze your shoulders and traps hard at the top?
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    You're not coming back to a straight position at the bottom of the rep. Sort of curving back and curling under it for support. I suspect your abs and butt aren't contracted tight enough to keep your torso straight for foundation. Squeeze those two groups for all they're worth.

    Lockout looked fine.
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    Originally Posted by Joe2DovesGiotto View Post
    You're not coming back to a straight position at the bottom of the rep. Sort of curving back and curling under it for support. I suspect your abs and butt aren't contracted tight enough to keep your torso straight for foundation. Squeeze those two groups for all they're worth.

    Lockout looked fine.
    Butt is contracted but not abs. I thought you were supposed to bring your body forward once the bar passes above your head though, In order to help push the bar into lockout. Every form thread/article I've read about OHP has said this. Am I just doing it wrong?
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    Originally Posted by PinkNgreen View Post
    Butt is interacted but not abs. I thought you were supposed to bring your body forward once the bar passes above your head though, In order to help push the bar into lockout. Every form thread/article I've read about OHP has said this. Am I just doing it wrong?
    You've got that part right -- it's the return trip (the eccentric) that looks loose.
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    Originally Posted by Joe2DovesGiotto View Post
    You've got that part right -- it's the return trip (the eccentric) that looks loose.
    It looks good to me...OP nice pressing.
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    Might be able to bring your grip in a little bit. Im judging this by how low the bar is going. But its possible that this is just caused by short forearms or long humerus.

    Other than that the movement is good. I dont think youre overextended or anything. Back COULD be slightly over arched? Not sure. I know I tweaked my spine doing OHP once and I realized it was from over arch.
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    Reps for everyone who replied, thanks. I do have some APT that I'm working on fixing, I think that may be causing me some problems.
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    Just echoing what some others may have said but I don't think you need to lock out so hard, also doesn't look like you are coming down to the chest which is causing you to slightly lean.
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  11. #11
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    ITT: people thinking he's doing a shoulder press for aesthetics

    OP, your press isn't bad. i'd lock down your ribcage by contracting the abs. yes, your glutes should be tight and everything else you've said is correct, but i notice a very slight pelvic tilt/hyperextension.

    also i can't tell due to the camera angle, but your elbows can be pointed forward more.

    continue to engage the traps and press to full extension despite what some of these posters say
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  12. #12
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    Originally Posted by SDFlip View Post
    ITT: people thinking he's doing a shoulder press for aesthetics

    OP, your press isn't bad. i'd lock down your ribcage by contracting the abs. yes, your glutes should be tight and everything else you've said is correct, but i notice a very slight pelvic tilt/hyperextension.

    also i can't tell due to the camera angle, but your elbows can be pointed forward more.

    continue to engage the traps and press to full extension despite what some of these posters say
    Thanks,
    Yeah definitely not doing this for aesthetics. Basically what I've gathered is to flex my abs. I do have some pelvic tilt and I'm working on fixing it. Ill also work on keeping my elbows pointed forward more. Thanks again
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  13. #13
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    Everything looked good. The lockout is fine, maybe bring in your grip a little closer.
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    Originally Posted by PinkNgreen View Post
    Thanks,
    Yeah definitely not doing this for aesthetics. Basically what I've gathered is to flex my abs. I do have some pelvic tilt and I'm working on fixing it. Ill also work on keeping my elbows pointed forward more. Thanks again


    good video on fixing your press
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    Originally Posted by SDFlip View Post


    good video on fixing your press
    This is an actual question: these tips are more for just increasing raw strength, correct? I ask cuz the bit about narrowing grip and encouraging internal rotation in press/bench would appear to take stress from either delts/chest and put it on tri's. I AM lifting for aesthetics, but my press is easily my weakest lift. Should I be following these tips as well? I purposely flare my elbows out quite a bit when pressing, especially seated.
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    Not bad at all, really. Here's a few pointers that might help anyway though: http://www.lift-run-bang.com/2012/06...ead-press.html
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    Originally Posted by abendm View Post
    This is an actual question: these tips are more for just increasing raw strength, correct? I ask cuz the bit about narrowing grip and encouraging internal rotation in press/bench would appear to take stress from either delts/chest and put it on tri's. I AM lifting for aesthetics, but my press is easily my weakest lift. Should I be following these tips as well? I purposely flare my elbows out quite a bit when pressing, especially seated.
    No...it's the proper way to do pressing without screwing up your RC.

    Reps for SDFlip for awaring me on that grip...i did not know that.
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    Originally Posted by SDFlip View Post
    ITT: people thinking he's doing a shoulder press for aesthetics

    OP, your press isn't bad. i'd lock down your ribcage by contracting the abs. yes, your glutes should be tight and everything else you've said is correct, but i notice a very slight pelvic tilt/hyperextension.

    also i can't tell due to the camera angle, but your elbows can be pointed forward more.

    continue to engage the traps and press to full extension despite what some of these posters say
    This is actually the first thing I noticed. Everything else seems fine but you seem to be doing what I used to do and just kinda rest the bar on the wrists instead of the deltoids. It gave me bad wrist pain and I wasn't nearly as strong when my radius was completely perpendicular to the floor. I always press with my elbows out forward a bit more allowing the weight to rest on my delts. Hope that helps.
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  19. #19
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    squeeze glutes and abs more.

    nice fix vid
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  20. #20
    back with half the reps SDFlip's Avatar
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    Originally Posted by abendm View Post
    This is an actual question: these tips are more for just increasing raw strength, correct? I ask cuz the bit about narrowing grip and encouraging internal rotation in press/bench would appear to take stress from either delts/chest and put it on tri's. I AM lifting for aesthetics, but my press is easily my weakest lift. Should I be following these tips as well? I purposely flare my elbows out quite a bit when pressing, especially seated.
    it's actually external rotation. internal rotation is flaring out the elbow.

    i would recommend for heavier movements an elbow tuck (external rotation) for all heavy pressing (benching, OHP, etc.) and save an elbows flared style press for lighter dumbbell movements in the 10-15 rep range

    with added strength, and proper nutrition, size will come.

    i think making this form modification will improve your training progress in all aspects (aesthetics and performance)
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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    Registered User darscogre's Avatar
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    Originally Posted by SDFlip View Post
    ITT: people thinking he's doing a shoulder press for aesthetics

    OP, your press isn't bad. i'd lock down your ribcage by contracting the abs. yes, your glutes should be tight and everything else you've said is correct, but i notice a very slight pelvic tilt/hyperextension.

    also i can't tell due to the camera angle, but your elbows can be pointed forward more.

    continue to engage the traps and press to full extension despite what some of these posters say

    I wouldnt just tell him to ignore what everyone else says and just listen to you buddy.....Lets be real. Does he wanna develop muscle, or does he wanna look like a guy from my high school swim team like you.
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    Originally Posted by PinkNgreen View Post
    Reps for everyone who replied, thanks. I do have some APT that I'm working on fixing, I think that may be causing me some problems.
    How much does APT affect lifting? Also what are you doing to fix it?
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  23. #23
    back with half the reps SDFlip's Avatar
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    Originally Posted by darscogre View Post
    I wouldnt just tell him to ignore what everyone else says and just listen to you buddy.....Lets be real. Does he wanna develop muscle, or does he wanna look like a guy from my high school swim team like you.
    swimmers are jacked
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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  24. #24
    Registered User abendm's Avatar
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    Originally Posted by SDFlip View Post
    it's actually external rotation. internal rotation is flaring out the elbow.
    Yeah... the whole [external rotation of shoulder] = "elbows coming in (to midline of body)" confused me; I'm quite new to the kinesiology terms.

    Originally Posted by SDFlip View Post
    i would recommend for heavier movements an elbow tuck (external rotation) for all heavy pressing (benching, OHP, etc.) and save an elbows flared style press for lighter dumbbell movements in the 10-15 rep range

    ...

    i think making this form modification will improve your training progress in all aspects (aesthetics and performance)
    OP, it looks like you've gotten good feedback so far, sorry to hijack your thread...

    I'll give it a shot. I sort of stopped using "strength type" form on pressing movements when my bench stalled and I moved from SS to an upper/lower split routine. Lifts went up initially, but I found both OHP and bench have stalled likely due to triceps weakness, which likely wouldn't have happened if I'd been using more triceps in the lift (i.e., keeping elbows in).
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    Hmm, let's see...

    Lifted weight overhead: [√]
    Didn't kill yourself: [√]
    Didn't do anything that seems likely to kill you down the road when bigger weight is used: [√]

    Looking good boss.
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    I think all that matters has been covered above.

    Still, I should add...

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