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  1. #1
    Registered User BlueSpades's Avatar
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    Why is my OHP weak?

    ...I've always been more experienced and used to benching, but recently I've been on the 5x5 program and I'm on my 3rd week... I'm doing fine with Bench but my Overhead Press is struggling the most, I can't complete all 5 sets of 5 reps with 75 lbs, but my bench is very strong... I thought that having a strong bench would help with OHP, but I'm not sure why it really isn't... I feel like I should be doing more on OHP...

    ...I see people doing 135 lbs shoulder press but struggling to do 225 lbs on bench, then there's me with a 215 lbs bench struggling to do 90 lbs for 5 reps.
    ...also I'm beginning to struggle with squat more and more (obviously), since I'm not used to squats as I am with bench, I'm only doing 115 lbs and it's actually harder than I thought, I just feel like I'm not sure if I can complete the program without deloads, or maybe I'm just naturally weak on lower body?
    ...but my deadlift for some reason is somewhat impressive, I'm able to deadlift 250 lbs for 3 reps, maybe a 265 lbs max, but I can barely squat 165 lbs max at my best... why is that?
    As of April 2019...

    Age: 17
    Height: 5"9 / 175 cm
    Weight: 129 lbs / 59 kg

    Bench: 255 lbs / 116 kg
    Squat: 195 lbs / 89 kg
    Deadlift: 315 lbs / 143 kg
    Overhead Press: 125 lbs / 57 kg
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  2. #2
    Banned Iceman1800's Avatar
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    Very common. The overhead is usually weaker than your other lifts among the majority of lifters. Just keep pushing hard and it'll improve.
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  3. #3
    Future non-fatty PeaceWithin's Avatar
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    OHP is brutal to progress on. Obviously increasing frequency is important. Also consider taking a video for a form check. Lots of small form adjustments that can add lbs to OHP. I brought my grip in a little closer, focused on engaging my lats to have a good foundation to press from, and full body tightness (glutes, quads, abs, deep breath) and the lbs started flying up
    MISC Blood Drive (MOD REPS): https://forum.bodybuilding.com/showthread.php?t=175220881

    Start: B-175/S-185/D-185/OHP-95
    Current:B-335/S-365/D-365/OHP-215
    Goals: B-365/S-405/D-495/OHP-225
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  4. #4
    Registered User WildcatDave's Avatar
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    Originally Posted by PeaceWithin View Post
    OHP is brutal to progress on. Obviously increasing frequency is important. Also consider taking a video for a form check. Lots of small form adjustments that can add lbs to OHP. I brought my grip in a little closer, focused on engaging my lats to have a good foundation to press from, and full body tightness (glutes, quads, abs, deep breath) and the lbs started flying up
    Good points here. Without a solid foundation, you will leak power on OHP. My OHP numbers improved when I learned what full body tightness means and consistently applied it to the lift.
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  5. #5
    Registered User koweanguy's Avatar
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    Keep at it!
    I tend to favor high rep ranges for barbell OHP while going low rep ranges for dumbbell.
    So I still do 135lbs for OHP while bench is sitting around 365-405.

    Kudos for focusing on the compound lifts OP
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  6. #6
    Registered User Myfitfriend's Avatar
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    My overhead press is my weakest lift. If you want to get stronger at a certain lift then you need to put a focus on it in your workouts.

    I’ve never focused on it which explains why it’s weaker for me
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