I know i am supposed to squeeze my gluts but i still arch my back like that
any tips?
Thanks internet
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Thread: Am i on my way to snap city?
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04-01-2013, 06:04 PM #1
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04-01-2013, 06:09 PM #2
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04-01-2013, 06:51 PM #3
Do not walk the bar out like that.
A little arch in the back is normal. Though there is excessive arching on last few reps. Keep the bar closer to your face when you press it upwards probably why you are sticking your chest out a lot and arching your back. Maybe it is also because your are trying to put yourself at a more stronger position by sticking your chest out and trying to make it a more pec orientated movement?https://bandcamp.com/singularity7 - Music collection. Recommend albums. Always looking for more.
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04-01-2013, 07:08 PM #4
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04-01-2013, 08:51 PM #5
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04-01-2013, 08:57 PM #6
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04-01-2013, 08:58 PM #7
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04-01-2013, 09:07 PM #8
I just unrack the bar at chest level and take one step back and begin the press. I don't think it should hit your chest when doing reps but I don't see any problem with unracking it and holding against chest until you start first rep. I find that if I squeeze my glutes together, this helps me from arching my back too much on the shoulder press.
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04-01-2013, 09:19 PM #9
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04-01-2013, 09:24 PM #10
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04-01-2013, 09:33 PM #11
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04-01-2013, 09:48 PM #12
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04-01-2013, 09:50 PM #13
well just try different things out. if you wanna keep doing these but are afraid of hurting yourself either dont do them, lower the weight, or get a trustworthy spotter. not sure if a spotter will be able to help much tho. i would definitely try other lifts like push press, seated press, DB press, and do whatever you feel the most comfortable and safe with. think of it this way, if you get hurt you wont be doing anything so dont risk it.
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04-01-2013, 11:12 PM #14
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04-02-2013, 06:44 AM #15
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04-02-2013, 06:45 AM #16
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Everything should be tight on the overhead press. Not just your glutes. You have to brace your abs just like you would in any other heavy lift, this helps to prevent overextension of the back. Quads should also be tight. You'll find the lift to be much easier when you focus on keeping everything tight.
Go on YouTube and watch all the Rippetoe videos on the press. I think they're called "rippetoe weighted press" something. There's 3 of them.TM Log: http://forum.bodybuilding.com/showthread.php?t=145984543&highlight=pyaarawala
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04-02-2013, 07:10 AM #17
Stick with what the program directs.
Don't walk around with the bar overhead; take it off the liftoffs, and then step back, set your feet, and then press.
Cut the weight back to however much you can handle under control; you're trying to use too much weight in the vid. OHP is a slow-progressing lift for most people; add just a touch of weight to the bar as you gradually get stronger over time and are able to do so while controlling the bar at all times. This isn't a good lift on which to sway and struggle.No brain, no gain.
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04-02-2013, 07:27 AM #18
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04-02-2013, 07:56 AM #19
Back pain is my area
I can tell it much better if you do it shirtless.
Make sure you keep your abs real tense. You seem to have a lower back curve, the way i got rid of it is by a) Flexing my abs b) Trying to pinch my belly by bringing my thighs towards my abs. This keeps a straight lower back.
Keep your body really tense. Complete body. Glutes and abs region especially.
Although i am good at keeping my lower back straight now, i am not very good at overhead press. Comments by guys above are much wiser. Follow em. Rippetoe video helped me heaps.
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04-02-2013, 08:16 AM #20
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It's obvious from the video he's trying with too much weight - there's a noticeable arch right from the first rep. What about when you're approaching the 8th rep, is it OK to have a bit of an arch then, or does any arch mean you need to reduce the weight? Today while doing OHP, I felt my form going on the 8th rep of second workset, even though I completed the same weight for my 10 rep max (doing Allpro's beginner routine). All other reps were straight.
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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