Please be harsh. Thanks!
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Thread: OHP form check
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01-05-2013, 08:41 AM #1
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01-05-2013, 08:50 AM #2
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01-05-2013, 10:04 AM #3
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01-05-2013, 10:05 AM #4
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01-05-2013, 10:09 AM #5
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01-05-2013, 10:11 AM #6
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01-05-2013, 10:13 AM #7
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01-05-2013, 10:16 AM #8
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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01-05-2013, 10:50 AM #9
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01-05-2013, 02:27 PM #10
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01-05-2013, 04:07 PM #11
- Join Date: Jul 2004
- Location: United Kingdom (Great Britain)
- Posts: 18,877
- Rep Power: 19619
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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01-05-2013, 05:09 PM #12
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01-05-2013, 05:38 PM #13
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01-05-2013, 07:14 PM #14
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01-05-2013, 09:19 PM #15
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.
Former member of the > 300 lb crew
--- 08/03/11: >310 lb
--- 04/26/13: 14% 190 lb
--- I always rep back, although measly atm
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01-05-2013, 09:28 PM #16
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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01-06-2013, 04:37 AM #17
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01-06-2013, 04:43 AM #18
- Join Date: Jun 2011
- Location: Suzhou, Jiangsu, China
- Age: 34
- Posts: 3,327
- Rep Power: 1260
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.
TM Log: http://forum.bodybuilding.com/showthread.php?t=145984543&highlight=pyaarawala
Texas Method -- Shredding down this body fat while maintaining strength --> Lean & mean
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01-06-2013, 04:49 AM #19
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01-06-2013, 06:40 AM #20
- Join Date: Jul 2004
- Location: United Kingdom (Great Britain)
- Posts: 18,877
- Rep Power: 19619
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)
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01-06-2013, 09:46 AM #21
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01-06-2013, 09:49 AM #22
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01-06-2013, 09:56 AM #23
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01-06-2013, 08:34 PM #24
Yeah... the whole [external rotation of shoulder] = "elbows coming in (to midline of body)" confused me; I'm quite new to the kinesiology terms.
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).Former member of the > 300 lb crew
--- 08/03/11: >310 lb
--- 04/26/13: 14% 190 lb
--- I always rep back, although measly atm
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01-06-2013, 08:50 PM #25
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01-06-2013, 09:09 PM #26
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