Overhead pressing

[MUIDGE]

Overhead pressing is by far the slowest lift to progress for me. Any tips on how to get the numbers moving forward again? I was thinking I would need to add some mass to my shoulders but I have very little experience with this.

[WWGlide]

How is your form? Progressing on OHP isn't much different from other presses aside from maybe more core involvement.

The most common mistakes I see on OHP are people not bringing the bar down far enough and gripping the bar too wide. Your OHP grip should be narrower than your bench grip and you should always use full ROM (touch your sternum). People bench press with full ROM but for some reason think that OHP doesn't require it.

The optimal hand placement is where your forearms are parallel to each other when the bar is at the lowest point touching your sternum and this is usually much narrower than bench press grip. Make sure you are doing this correctly or you may find progress very difficult

[cirion0000]

^^ This. I used to cheat on OHP and think I was much stronger than I was because I didn't use full ROM, and also it will be the hardest lift to increase out of just about anything, so just take gains when they come and accept it's going to go up slowly.

Also, push pressing is a big no-no. Unless you are specifically doing push presses. Push presses =/= standing OHP and if the program calls for doing strict standing OHP, do not do push presses.

[GetHimABodyBag]

-Clinch dem cheeks hard, you gotta pretend Kali Muscle and Big Ramy are showering with you in Men's Central Jail trying to PIITB.

-Use upper back as a shelf-Wendler

-Another day or 2, with pause and high reps. Quality reps with volume

-Bodybuilding: Triceps, Biceps, Shoulders, and Upper Back

[Rags85]

Also, push pressing is a big no-no. Unless you are specifically doing push presses. Push presses =/= standing OHP and if the program calls for doing strict standing OHP, do not do push presses.

Lol, have you had a bad experience with push presses?

[cirion0000]

Lol, have you had a bad experience with push presses?

Bad experience? How so? I mean, I don't do them, and I'm not saying push pressing is a bad movement, in fact, it can be beneficial. But it's not a standing OHP, and Wendler would come find and kill you if he found out you were doing push presses instead of standing OHP

[runtocatch]

Bad experience? How so? I mean, I don't do them, and I'm not saying push pressing is a bad movement, in fact, it can be beneficial. But it's not a standing OHP, and Wendler would come find and kill you if he found out you were doing push presses instead of standing OHP

Why would Jim Wendler care what you are doing?

[ecchastang]

Depending on your reason for doing OHP work, the push press can be a great viable option. By using more weight, you are able to develop top end lockout strength better than with the strict press since the hardest part of the lift is at a different point. Not saying one is better than the other, but they both have their place.

[Rags85]

Bad experience? How so? I mean, I don't do them, and I'm not saying push pressing is a bad movement, in fact, it can be beneficial. But it's not a standing OHP, and Wendler would come find and kill you if he found out you were doing push presses instead of standing OHP

Whether intended or not, your comment had bias tendencies of "push presses pointless and nobody should do them". I assumed it wasn't intentional, just racking on you.

I don't think Wendler cares at all what you do. I think hes even quoted as saying it doesn't ****ing matter what accessory you do. Just do something.

[runtocatch]

Whether intended or not, your comment had bias tendencies of "push presses pointless and nobody should do them". I assumed it wasn't intentional, just racking on you.

I don't think Wendler cares at all what you do. I think hes even quoted as saying it doesn't ****ing matter what accessory you do. Just do something.

Or do nothing. It still doesn't matter. Full body, body splits, push pull, high intensity, low intensity, high volume, paleo, atkins, high carb, you name it. It doesn't matter. Just do something!

[NorthStrong]

Or do nothing. It still doesn't matter. Full body, body splits, push pull, high intensity, low intensity, high volume, paleo, atkins, high carb, you name it. It doesn't matter. Just do something!

You must spread some Reputation around before giving it to runtocatch again.

[trailless]

Klokov presses.

[jamalfudge]

Hepburn method.

[StayxCold]

I started a linear progression set up of 10 sets of 3 reps. Using a starting weight that was light enough to be considered speed work and added 5lbs a week. I recently hit my previous 3rm for 10x3 and I am scheduled to hit my previous 1rm for 10x3 next week.

All of this was over the course of about 2 months. I definitely got stronger, but I feel a huge part of the progression was me becoming more efficient with my press. Ton of volume = Ton of practice.

[meaantje]

how often do you OHP each week?

[TomMutaffis]

Overhead pressing is by far the slowest lift to progress for me. Any tips on how to get the numbers moving forward again? I was thinking I would need to add some mass to my shoulders but I have very little experience with this.

The overhead press requires a few things: strong triceps, strong 'core', strong upper back, and strong shoulders. If you have a weak link in one of those areas then that could be what is limiting you.

In terms of specifically working the press I would look up 5/3/1 and see if that template works for you (just for OHP - not the whole thing), this way you will have some method to the madness when choosing weights/reps. In addition to this I would make sure that you are doing Incline Bench Press (preferably with a barbell) and Seated Military Press (preferably with dumbbells), as well as some triceps work such as weighted dips, slingshot bench, board press, close grip bench, floor press, push-downs, etc.

From a technique perspective I would make sure that you are wearing a belt and have a stance slightly wider than shoulder width. Depending on your build there are different hand positions that might work better for you, so try a few different widths with your grip to see where you feel most comfortable. Make sure to take a breath before unracking the bar but do not breath with the bar on your chest/collar bone - this will cause you to lose tightness and hinder your ability to perform the lift. you can take a breath at lockout once the bar is overhead. Also remember that you want to push the bar over the center of your body (up & back), rather than trying to press it out in front of you.

Hope this helps...

[hammerfelt]

What other lifts are you doing right now? If not Pendlay Rows, add those.

[cirion0000]

From a technique perspective I would make sure that you are wearing a belt and have a stance slightly wider than shoulder width. Depending on your build there are different hand positions that might work better for you, so try a few different widths with your grip to see where you feel most comfortable.

For me, I found my ideal stance width by making sure I wore wrist wraps, and then brought in my hands as close as possible while still being able to hit proper ROM (clavicle -> lockout). The wrist wraps are important because if your hands are too close together, you physically won't be able to bring down to clavicle (without wrist bending, which the wraps prevent). You don't want your hands too far out otherwise you have unfavorable force mechanics, generally the closer the better (which is the direct opposite of benching, where generally speaking the further out the better).

At least, this is what I found worked for me.

[musclehead09]

My OHP is probably the worst on here. I thought I could keep progressing with 3x5. My OHP is still that of a novice but it's been going up from undulating the rep ranges week to week. Now I'll be doing DUP and using the same principles on OHP as I do with the big 3 but just with half the volume I will for bench press.

[scullin]

I love this vid and I like to to use the kind of technique he uses. Entertaining and educational. lol

[Ownster8932]

Just started giving standing OHP its own dedicated day and gonna start training it seriously; today was my 3rd workout (only doing it 1/week right now because it's not my main focus).

Anyways, first day I went up to a heavy single, which was 175. So I made a 4-week routine of:

Day 1- work up to HS (175); drop down to 4x5 (5+ on last set) @ 77%
Day 2- work up to HSxmax reps; drop down to 4x4 (4+ on last set) @ 83%
Day 3- work up to HSxmax reps; drop down to 4x3 (3+ on last set) @ 89%
Day 4- work up to HSxmax reps; drop down to 4x2 (2+ on last set) @ 94%
Day 5- work up to a new HS and repeat day 1 (4x5 @ 77%).

So I just finished day 3. Day 1- I did 175x1, day 2- I got 175x2, today I got 175x3, so seems to already be making some improvements. Guess we'll see how it goes after running this for a while. The biggest thing that helps me when doing standing OHP is squeezing my glutes to really make myself solid and it makes a more complete transfer of force. Another thing I like doing is holding it in the top position on the last rep of the HS and last rep of the last drop set. I have been holding it for like 5+ sec.

[musclehead09]

Just started giving standing OHP its own dedicated day and gonna start training it seriously; today was my 3rd workout (only doing it 1/week right now because it's not my main focus).

Anyways, first day I went up to a heavy single, which was 175. So I made a 4-week routine of:

Day 1- work up to HS (175); drop down to 4x5 (5+ on last set) @ 77%
Day 2- work up to HSxmax reps; drop down to 4x4 (4+ on last set) @ 83%
Day 3- work up to HSxmax reps; drop down to 4x3 (3+ on last set) @ 89%
Day 4- work up to HSxmax reps; drop down to 4x2 (2+ on last set) @ 94%
Day 5- work up to a new HS and repeat day 1 (4x5 @ 77%).

So I just finished day 3. Day 1- I did 175x1, day 2- I got 175x2, today I got 175x3, so seems to already be making some improvements. Guess we'll see how it goes after running this for a while. The biggest thing that helps me when doing standing OHP is squeezing my glutes to really make myself solid and it makes a more complete transfer of force. Another thing I like doing is holding it in the top position on the last rep of the HS and last rep of the last drop set. I have been holding it for like 5+ sec.

This is a good idea which dan green does. Brandon lilly also made his "bodybuilding" day devoted to OHP first in the workout.

I'll be benching and OHP along with squatting 3x a week. May god have mercy on my soul. My upper body days will look like this in my volume block:

Day 1
Bench Press 5x8
Close Grip Bench 2x8
OHP 3x8

Day 2
Bench Press 6x6
Close Grip Bench 2x6
OHP 3x6

Day 3
Bench Press 7x4+
OHP 3x4

[Ownster8932]

This is a good idea which dan green does. Brandon lilly also made his "bodybuilding" day devoted to OHP first in the workout.

I'll be benching and OHP along with squatting 3x a week. May god have mercy on my soul. My upper body days will look like this in my volume block:

Day 1
Bench Press 5x8
Close Grip Bench 2x8
OHP 3x8

Day 2
Bench Press 6x6
Close Grip Bench 2x6
OHP 3x6

Day 3
Bench Press 7x4+
OHP 3x4

Nice, I am squatting 4-5 times/week (though just dropped down to 3 for this week and the next 2 leading up to a max out), which I like a lot. I am benching twice/OHP once. And the routine I'm using for squats is an Oly lifting routine and calls for DLs/RDLs throughout as well. My routine right now is:

Monday- BS/Bench/Incline
Tuesday- BS/Arms
Wednesday- BS/calves
Thursday- FS/Bench/Incline
Friday- OHP/Shoulder accessories
Sat- BS/FS/Back
Sunday- Rest

And then RDLs/DLs throw in there whenever the program calls for (average about 2x/week). I like it a lot so far. I think my squat has gone up quite a bit (guess we'll find out in a couple weeks, lol). Next training cycle I am flirting with the idea of a routine that has FS/BS both 5x/week. So DL/RDL will probably get cut out.

I like your bench rep scheme. I am also going to return to a DUP style training on my upper body now that I have regained my previous strength (I was dealing with a shoulder injury for 2 years). I liked it a lot- kept things fun too.

[musclehead09]

Nice, I am squatting 4-5 times/week (though just dropped down to 3 for this week and the next 2 leading up to a max out), which I like a lot. I am benching twice/OHP once. And the routine I'm using for squats is an Oly lifting routine and calls for DLs/RDLs throughout as well. My routine right now is:

Monday- BS/Bench/Incline
Tuesday- BS/Arms
Wednesday- BS/calves
Thursday- FS/Bench/Incline
Friday- OHP/Shoulder accessories
Sat- BS/FS/Back
Sunday- Rest

And then RDLs/DLs throw in there whenever the program calls for (average about 2x/week). I like it a lot so far. I think my squat has gone up quite a bit (guess we'll find out in a couple weeks, lol). Next training cycle I am flirting with the idea of a routine that has FS/BS both 5x/week. So DL/RDL will probably get cut out.

I like your bench rep scheme. I am also going to return to a DUP style training on my upper body now that I have regained my previous strength (I was dealing with a shoulder injury for 2 years). I liked it a lot- kept things fun too.

Very nice! I like your setup. Frequency is a must for anything you wanna get good at. What were your numbers when you did DUP style training? It seems like a lot of fun. While programs like Texas method and Madcows have you up by 5 lbs a week one typically stalls after several weeks and that's after starting off 20+ lbs away from a 5 rep max. With DUP the volume and frequency gets you to progress so in 10 weeks while you may have put 30 lbs on your maxes with week to week linear programs (5 lbs a week after the initial 4 weeks, so 6 weeks of progress = 30 lbs) you may get a 50-60 lb PR in 10 weeks of DUP (which I've seen others claim).

[Ownster8932]

Very nice! I like your setup. Frequency is a must for anything you wanna get good at. What were your numbers when you did DUP style training? It seems like a lot of fun. While programs like Texas method and Madcows have you up by 5 lbs a week one typically stalls after several weeks and that's after starting off 20+ lbs away from a 5 rep max. With DUP the volume and frequency gets you to progress so in 10 weeks while you may have put 30 lbs on your maxes with week to week linear programs (5 lbs a week after the initial 4 weeks, so 6 weeks of progress = 30 lbs) you may get a 50-60 lb PR in 10 weeks of DUP (which I've seen others claim).

My numbers were similar to where they are now:

Bench in the 300s, squat in the 300s, and I only did RDL prior to my injury because my university only had those annoying-ass hex plates that every globo-gym has nowadays, lol, but I'd do sets with 275 on RDLs. Back then I was just trying to maintain, so DUP was an easy way for me to maintain while keeping things fun and not regressing by doing the same workout everytime, lol. So ironically I only transitioned to DUP once I was satisfied with my numbers (up until that point it was straight linear progression 5x5 style) and I didn't even know it was called DUP, I just did something that sounded logical to me and now I know it's DUP. My initial motivation for working out back when I started and really until right before my injury was athleticism and I did not really have any motivation to increase (I was literally maintaining for years at this point). Then I got bored and decided to start to get stronger for a new challenge, then my shoulder injury happened and I dealt with that for 2 years, lol. So it wasn't until about a year ago that I was able to start training seriously/heavy again (I did FS exclusively for like 1-1.5 of those 2 years because it hurt my shoulder to BS) and I focused on strengthening my shoulders/increasing mobility for a while and now everything is good. I also alternated between DB/BB on bench back then as well. Doing exclusively BB right now though. It was a pretty frustrating 2 years though, lol. And really it has taken closer to 3 years in all for me to get back to where I was with all the corrective work I did once I was able to lift heavy again.

Yeah, I've never done TM (I remember glancing at it a while ago, but it didn't interest me), but Madcows is garbage to me (as written). Interestingly enough, for my bench/incline, I used my version of Madcows for the last few months while I have been focusing on my squat, but Madcows as written just doesn't have enough volume, particularly at the higher percentages, IMO.

Yeah, I've seen similar claims from DUP and actually, there is an article citing a study showing how a DUP group that did the exact same intensity/volume/frequency as a linear group over 12 weeks got twice the gainz:

http://gregnuckols.com/2014/04/15/th...what-you-need/

http://gregnuckols.com/2014/10/01/in...dup-revisited/

So the plan for me is to utilize DUP for upper body and I'm going to keep going with the 5-day/week Oly weightlifting routine from Catalyst Athletics.

This is the one I am currently doing: http://www.catalystathletics.com/wor...php?cycleID=51

This is the one I want to try next, though I may run another one of ^ before trying this: http://www.catalystathletics.com/wor...php?cycleID=50

I agree about frequency, especially with squats for me. Bench/DL it doesn't seem to really matter as much for me, but definitely for squats (long arms/short torso/long legs and I HB ATG, so DL is pretty easy for me to get good at despite me not really training it vs squats where I put a lot of work into it and I can still DL over 100 lbs more than my squat...lol. But due to my long-ass legs/arms my DL almost looks like more of an RDL/SLDL, so all that time of RDL'ing probably had pretty good carryover). I'm gonna max out on squats here in a couple of weeks so I'm hoping that I will narrow the gap (hoping for 365) and get one cycle away from 405!

[LardLadDonuts]

cool

[TSNBTAN]

Jeremy Hamilton says the starting point of the lift is with the bar at chin height not sternum.

YouTube his OHP video with Omar.

[kylerojas]

What other lifts are you doing right now? If not Pendlay Rows, add those.

I ❤ Pendlay Rows, I did them today.

[PopeTylerIV]

a thing i saw on a youtube video is that ive been doing with decent results (my ohp is only like 135 though)
-start with 10 rep max
-goal is 25 reps
-do as many reps as you can per set
-on the last set when you hit 25 reps, dont stop there, if you can, then keep going
-do it 1-2 times a week

ive been doing it for like 1.5 weeks and i went from 115x2 to 115x5


also work on keeping the back and glutes tight

[J0EYZ]

As others have said before, find a comfortable width to grip, wear a belt, clench your glutes and take a big breath with your stomach for stability. What I recently started doing was using my lats as a "shelf" for my arms and using a false grip. I feel as though I can push much better with a false grip, wouldn't hurt to try (unless you drop it on your head)